Murph is one of the most celebrated Hero WOD in CrossFit created by and named after Navy Lieutenant Michael Murphy who was KIA in Afghanistan on June 28, 2005. I’ve never done this workout, but do plan to this year on Memorial Day in the United States on May 31st, 2021.
The Murph has five simple parts to it:
- a 1.6 kilometre (1 mile) run
- 100 pull-ups
- 200 push-ups
- 300 body squats
- another 1.6 kilometre run.
Depending on your fitness level it can take anywhere from under 30 minutes to over an hour to complete the WOD. Also there are no strict rules to the workout. If you own a weight vest you can wear one; I own one, but not sure I could do a pull-up with one on, never mind without. The cool thing about the workout is that it can be partitioned in any way as long as the runs bookend the workout.
I’ve been running for the last three years, so I know I can do that part with a vest on. And the squats are going to be a relative breeze compared to the rest of the workout. My second biggest challenge will be the push-ups; but I’m progressively getting better at those. The pull-ups on the other hand are where I really suck; I can do like six of those.
The major reason I suck at pull-ups are probably technique. But also basic strength. Most CrossFitters do the Kipping pull-up which requires a lot of power to execute, but provides momentum. My pull-up station will only support strict pull-ups; so that’ll be what I’ll be doing.
I have under four months to improve my pull-ups. Practice the workout. And come up with a strategy to complete the workout without dying in the process.
For those who want to partake, but aren’t physically fit can alter the workouts to their capability. Walk instead of run. Do sissy pull-ups. Sissy push-ups. And do squats with the use of a chair to help you up and down.
Checkout the Murph Leaderboard.
Good luck to all those who plan to accept the challenge, See you on May 31st.