At-Home Workout #73
- 400m run
- 8 runner’s lunge (4R/4L)
- 8 ragdoll w/ legs crossed (4R/4L)
- 20 arm circles (5 forward/backward/left/right)
- 30 jumping jacks
- 9 squats
- 6 push ups
- 3 pull-ups (or sit-ups)
Workout of the Day
“Body Armor” aka “Murph”
Complete for time:
- Run 1 mile
- 100 pull-ups (sub: 100 sit-ups)
- 200 push ups
- 300 squats
- Run 1 mile
*Rx requires a 20#/10# weight vest for the entire WOD. You must start and end with the 1 mile run, but you can divide the pull-ups, push-ups and squats any way you’d like. The most common is 20 rds of 5/10/15.
- Wide stance rag doll (1 minute)
History of Murph: “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005, at the age of 29. Murphy graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy’s elite SEALS. This workout was created by Murphy and was one of his favorites; he’d named it ‘Body Armor.’ It first appeared on the CrossFit site after his death, on August 18, 2005.
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 a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province. In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him in the stomach, but he finished the call and even signed off, “Roger that, thank you,” before continuing battle. (If it sounds familiar, it’s because Murphy’s heroism is documented in, “Lone Survivor,” written by fellow SEAL Marcus Luttrell.)
Today we join CrossFit athletes around the country who are performing this hero WOD at their affiliates and in their garages in honor of the men and women who have died serving our country in the U.S. Armed Forces.
WOD Notes: Click here for a video explanation of today’s workout. Although Murph is going to be a lot different this year, with most of us performing it at home instead of at the gym, we are really looking forward to the shared suffering with you all! If you complete Murph, please post a picture in the blog comments and post your result to the blog and/or SugarWOD.
- Pull-ups are the most limiting movement in terms of equipment availability and strength. This year, the recommended sub for pull-ups is sit-ups. Other options include: two-arm bent-over rows or make a DIY “ring row” station.
- If push-ups are limiting for you, consider doing 100 push-ups and 200 sit-ups.
- A popular scale is to complete exactly half the distances and reps (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) “Half Murph” usually takes 20-40 minutes. Full Murph takes about an hour (+/- 20 min).
- Compare results to last Memorial Day 190527.
Outdoor WOD: We’ll have 2 outdoor group sessions, at 8:30am and 10:00am. We have space for 1 more athlete to use the outdoor pull-up rig in each class time; let us know if you want to reserve a space. Priority goes to athletes completing Murph Rx who do not have access to a pull up bar at home.