We are disappointed in the fact that we are unable to do MURPH this year as a family. Hopefully we will all be able to take some time out this Monday and perform one of the following versions of MURPH.
1 mile Run
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)Start and end the workout with a mile run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.
Score is the time it takes to complete all the movements, including both runs.Good
Times for “Murph”
– Beginner: 63-71 minutes
– Intermediate: 47-58 minutes
– Advanced: 36-41 minutes
– Elite: <35 minutes
No room to run?
Substitute the 1 mile run with 500 Jumping Jacks, the 800m run with 250 Jumping Jacks
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said "This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is."DB VERSION 2