It is a tradition within the CrossFit Community that on Memorial Day, we do “Murph”, one of the most well-known Hero workouts out there. Michael Murphy was graduated with honors from Penn State University. Instead of accepting an invitation to law school he accepted an appointment into the Navy’s officer candidate school. Just 3 months later he attended the Navy’s BUDS (Basic Underwater Demolition/SEAL) training in California. In July of 2002 he earned his SEAL Trident. In October 2002 he joined Operation Iraqi Freedom and spent time in Qatar and Djibouti before joining operation Enduring Freedom which is what the U.S. officially called the war in Afghanistan.
On June 28th, 2005, Lt Michael Murphy, along with 2 other Navy SEALS and 16American Special Operations Forces Soldiers gave their lives in support of their mission. Marcos Luttrell was the only surviving member of their squad and he has told the story of their sacrifice and bravery in the book, and now movie “Lone Survivor”. Murphy’s unit was assigned the mission of capturing or killing a known Taliban leader in the area. After infiltrating the area, they were discovered and surrounded by Taliban forces. During their firefight, even after being injured, Murphy left his place of cover to radio for help. Even after being shot several times he continued to fight and do everything he could to protect his men.
Michael Murphy had plenty of options in life and he chose to do something he believed in to protect those who cannot protect themselves and serve his country with bravery and honor. He received the U.S Military’s highest honor, the Medal of Honor and his fellow SEALS who also perished in the battle, Danny Dietz and Axelson, received the second highest honor, the Navy Cross. Both Dietz and Matthew Axelson also have CrossFit Hero WODs named after them.
What is “Murph” really all about?
When we do a hero workout such as “Murph” we are honoring the sacrifice that these brave men and women made. Hero workouts are a little bit longer, heavier, and all around more intense. These WODs also give us the ability to be there for the members of our team just as Lt. Murphy was there for his. We challenge each other. We push each other. We encourage each other to hold on and fight for one more, push, pull, step…rep.
It is a workout experience that you will want to be a part of and while it may be one of the toughest workouts you have ever faced, you are not alone. I have never met anyone who was not thrilled they did it once it was all said and done.
What is the workout?
“Murph”
For Time
1Mile Run
100Pull Ups
200Push Ups
300Air Squats
1Mile Run
This is a chipper style workout that was one of Lieutenant Murphy’s favorites. He originally named it “Body Armor” and it was renamed in honor of his bravery.
Can anybody do “Murph” on Memorial Day?
YES! Any and all members of WildFire CrossFit can and should participate in Murph is some way shape or form. There are a few different ways we will allow this workout to be performed and it is up to you as an athlete to be smart in the way you scale this workout both up and down.
The Rx version: When CrossFit originally posted this workout they mentioned that you can “partition” the workout any way you choose. However, since the first time we did “Murph” the “house rules” as well as the standard whenever this workout has come up in competition has been to complete the workout straight through. That means that once the mile run is completed, the athlete must complete all 100 pull ups before moving to push-ups, and all 200 push-ups before moving to air squats.
The standard we will continue for the Rx version of the workout will be to start at the beginning and complete it straight through to the finish.
Partitioning: While you can partition Murph however you want, here are a few suggestions. If you need to modify the exercises themselves such as Ring Rows for Pull Ups, doing the Push Ups off your knees or off a box, go for it. Do whatever you need to do to get through this workout.
Start and End with a 1 Mile Run, then:
10Rounds of:
10Pull Ups
20Push Ups
30Air Squats
OR
20Rounds of:
5Pull Ups
10Push Ups
15Air Squats
OR
5Rounds of:
20Pull Ups
40Push Ups
60Air Squats
And if you need to partition the Run, for 10 Rounds start each round with 300m, for20 Rounds start with 160M (Orange cone on the Right curb), and for 5 Rounds run600m.
We are going to make sure anyone who want to participate gets to take part in a challenging workout to honor the brave men a and women who sacrifice so much.
Rx+ version: Straight through WITH a weight vest, body armor, sandbag, plate, med ball, or some other weighted object to raise the intensity. Just be smart, be safe, and have fun!
One Final Note: YES…you can wear headphones for the entire workout. Just be aware of what is going on around you and remember that we are a team. If you see someone struggling, you can help to keep them going. If you are only doing this workout to get the fastest time possible then you are missing the point.
So get ready everyone for Memorial Day Murph at WildFire CrossFit! Be ready to work hard, cheer on your team, and have some FUN!
Programming: May 30th - June 3rd, 2022
Monday, May 30th, 2022 (Monday Video)
Warm Up: Get Warmed Up as necessary for this epic Hero WOD!
“MURPH”:For time:
1mileRun | 2K Row | 8min Cardio
100Pull-ups
200Push-ups
300 Air Squats
1mileRun | 2K Row | 8min Cardio
Partition middle exercises as needed.
Start and finish with a mile run.
Got a vest or body armor? Wear it!
Tuesday, May 31st, 2022 (Tuesday Video)
Warm up: For quality:
3minFoam Roll
10 Alt Deep Lunge + Rotate
10Active Pigeons
10Hollow Rocks
5Scorpion Stretch Each Sides
5 Row Calories
30secMax Rep Row Calories
Strength: Front Rack Lunge
4-4-4-4-4-4
DB/Light: Front Rack Lunge
6-8 Reps x 8 Sets
2min Rest Between Sets
Bodyweight: Lunges
10 -12Reps x 8-10 Sets
2minRest Between Sets
WOD:2 Rounds, 4 mins each
For max reps of:
25/20Row Calories
10 Side Step Lunges
Max reps in remaining time of: Ab Mat Sit-ups
1minRest Between Rounds
No Row Alternative:
35/40 Sumo DL High Pulls
OR
40/36Air Squats
Wednesday, June 1st, 2022 (Wednesday Video)
Warm up: 6 min AMRAP of:
10 PVC Thrusters
20 PVC Lateral Hops
30 Trunk Twists
40 Leg Swings
Strength:
1 Power Clean + 2 Push Press
1-1-1-1
DB/Light:
1 Power Clean + 2 Push Press
2 Reps x4-5 Sets
2minRest Between Sets
Bodyweight:
3 Burpees + 5 Push Ups
x 6 Sets
2minRest Between Sets
WOD:10 rounds for time of:
3 Power Cleans 135/95 lbs
20Double Unders
DB/Light Alt: 10 rounds for time of:
5 Power Cleans
20Double Unders OR 30 Singles
Bodyweight:10 rounds for time of:
5Burpees
20Double Unders OR 30 Singles
Thursday, June 2nd, 2022 (Thursday Video)
Warm up: 2 rounds for quality of:
10Russian Baby Makers
10 Squat+ Twists
10 PVC Shoulder Pass Throughs
10Snatch Grip Sotts Press
Then: For quality w/ 45/35 Barbell
10Barbell Good Mornings
10Snatch Grip Behind-Neck Push Press
10Snatch Balance + OH Squats
1Burgener Snatch Warm-up
Strength:1 Snatch Grip Deadlift
+ 1Snatch High Pull
+ 1Power Snatch
2-2-2-2-2-2
DB/Light:2 Snatch Grip Deadlift
+ 2Snatch High Pull
+ 2Power Snatch
2-2-2-2-2-2Each Arm
Bodyweight:
4 Glute Bridges
+ 4 Mule Kicks
+ 4Burpees
2-2-2-2-2-2
WOD:21-15-9 reps, for time of:
Handstand Push-up
Power Snatch 95/65 lbs
DB Alt: For Time:
21-15-9Handstand Push-up
30-24-20DB Power Snatch
Bodyweight:21-15-9 reps, for time of:
Handstand Push-up
Burpees
Friday, June 3rd, 2022 (Friday Video)
Warm up: 10 mins of:
10 Deck Squat Med Ball Toss
10Russian Twist Toss
10Hanging Windshield Wipers On Pullup Bars
10Medicine Ball Step-ups
WOD:10 rounds for time of:
15 Wall Balls 20/14 lbs
10Toes-to-bars
5 Burpee Box Jump Overs 24/20 in
DB/BW Alt: 10 Rounds For Time:
15 DB Thruster OR Jump Squats
10 Toes to Bar OR V-Ups
5 Burpee Broad Jumps OR Burpee Lunges (R+L=1)
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