On Memorial Day, we’ll join CrossFit gyms around the country in tackling the hero workout “Murph.”
“Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005, at the age of 29. Murphy graduated from Pennsylvania State University before joining the U.S. Navy’s elite SEALS.
On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers. Engaged in firefight on a rocky mountainside and outnumbered by the Taliban, Murphy made a desperate decision to save his team. He walked into a clearing to get reception on his satellite phone and called for reinforcements, while a fusillade of bullets ricocheted around him. One of the bullets hit him in the stomach, but he finished the call and signed off, “Roger that, thank you.” Murphy’s heroism is documented in “Lone Survivor,” a book written by fellow SEAL Marcus Luttrell in 2007 and turned into a movie in 2013.
Murphy created this workout, which he called “Body Armor,” and used it for his own training. It first appeared on the CrossFit site, renamed “Murph,” on August 18, 2005.
We invite all members of our ICA community to join us in honor of those who have died serving our country.The workout is free for ICA members (will not count toward your class totals).
“Body Armor” aka “MURPH”
Complete for time:
- 1 mile run
- 100 pull ups
- 200 push ups
- 300 squats
- 1 mile run
Wear a 20/14# weight vest.
WOD Notes:
- You must start and end with the run, but you can split up the pull-ups, push-ups, and squats as desired. Common rep schemes are: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats, or 25 rounds of 4 pull ups, 8 push-ups, 12 squats.
- This workout calls for a 20/14# weight vest. BYO, or we have a limited number available first come, first serve.
Scaling Options:
- Most individuals do not wear a weight vest, so that is the first scale to consider! We only recommend wearing a vest if you’ve successfully completed non-vested Murph in the past.
- The full version of this WOD takes about an hour. A popular scale is to complete exactly half of the distances and reps (800m run, 50 pull ups, 100 push-ups, 150 squats, 800m run). “Half Murph” usually takes 20-40 minutes.
- Another scale is to tackle this workout with a partner, running together but sharing the indoor reps with a friend.
- If you need to scale pull-ups, please sub ring rows. (Jumping pull ups are not allowed, and bands are discouraged because they take a long time to get in and out of…)
Schedule Notes:
- In lieu of traditional classes, we’ll kick off a heat every 20 minutes from 7:00-10:00am.
- The heat time you signed up for is when you start the workout. Please show up at least 15 minutes before your heat time to get warmed up and ready! Coaches will be available in the North Room to help you warm up and talk scaling options.
- The gym will open by 6:15am.
Although this is a free workout, the no-show / late cancellation policy does apply. Please only reserve a spot if you’re committed to attending. Thank you for your understanding and cooperation!
