Daily WOD – May 25, 2020

At-Home Workout #73

Warm Up

  • 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.

Cool Down

  • 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.

  1. 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.
  2. If push-ups are limiting for you, consider doing 100 push-ups and 200 sit-ups.
  3. 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).
  4. 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.


This Post Has 37 Comments

  1. Thomas Balch

    53:48, modifications, 1/2 Murph, 800 meter speed walk, banded chin ups (3 bands), floor push presss (65# BB) squatted to 18 in box. 10 rounds 5,10, 15

  2. Martello

    27:13 – 800 m run; 50 sit ups; 10 rds of 10 push ups and 15 air squats; 800 m run

  3. Tobin

    43:18, sit-ups

  4. Tobin

    Ps – if I haven’t mentioned recently, I miss the ICA gang

  5. Nick L.

    39:22 Beach Murph:
    1 mile beach run: 200 lifeguard stand ring rows. 200 pushups: 300 air squats. 1 mile beach run.

    1. Ricky

      That’s awesome, Nick! Calves are probably feeling real good right about now!

  6. Tim C and Mitch

    64:04 no vest

    Mitch 37:17 no vest

  7. Meg V

    We did MURPH family style this year. It was great but I really missed the energy from the ICA family!

  8. Nik

    Pro tip – if you are reading the blog on your phone, turn it sideways into landscape mode and you can see everybody’s photos!
    Nik – 47:34 (10#, strict) First time going strict so that makes it a PR!

    1. Pugh

      Ha I never knew that!

  9. Ricky

    10 AM Results:
    Kyle E. 54:44 (100 Pushups/200 SU/300)
    Swetha 47:20 (100 Pushups/200 situps/300)
    John C. 40:58 (1 mile run, 100 SU/100 Pushups/150 squats, 1 mile run)
    Sigal 50:31 Rx
    Paul 54:32 (unweighted)
    Warnek 54:00 (unweighted)
    Kelsey 56:21 (100 AKBS/200/300)
    Sean B. 61:52 Rx
    Liz 50:56 (100 SU/200/300)
    Mado 48:30 (200 AKBS, 200/300)
    Iggy 57:00 (100, 50# DB bent over rows, 200/300)

    Well done, everyone! Love seeing all the photos!!

  10. Pugh

    Dr. Jon Herting – 42:40
    Pugh- 42:40
    No vest

  11. Daria

    1 mile row
    100 ring rows
    200 elevated pushups
    300 squats
    1 mile row


  12. Pugh


  13. Averie

    300 squats , 200 Sit ups, 100 push ups

    Jrod- 48:11

  14. Megan S

    100 sit ups
    200 knee push ups
    No vest

  15. Steve Keiper

    1 mile 9:45
    Rep scheme 10 rounds

    10 push-ups
    10 pull ups (mostly non-consecutive)
    10 push-ups
    30 squats

    1 mile 10:03

    1. Steve Keiper

      That guy Murph musta had some serious triceps.

  16. Fili

    Subbed sit-ups for pull-ups
    No vest

  17. Steve & Kyle K

    Steve 1:13:30 Rx 20# vest
    Kyle 1:13:00 5:00 PR

  18. Shawn C

    Changed the wod a bit 100 pushups, 200 situps, 300 squats. Did 20 rounds of 5/10/15. First mile was done in 9:57. Second mile in 10:51. Completed the whole workout in 42:51. No vest.

  19. Danielle

    52:13 – PR!
    No vest
    50 rounds of 2 4 6
    It was rough going it alone at times. Miss all of you!!

  20. Kirsten

    Woo! This is probably my best Murph yet because I ran both of my miles this year, they were freaking slow miles but dang it I ran them!
    100 x knee push ups
    200 x sit-ups
    300 x squats
    20 rounds 5/10/15
    No vest
    First mile:12:03
    Second mile: 11:56! (No idea how I ran it faster at the end 😂)
    1hr 1min
    Had to pause the clock half way through for an emergency tick check, ticks are one of my irrational fears and I found one on my sit-up towel, had to check lol (no ticks found btw)
    Also, a fox ran by me during Murph! Thought that was pretty cool!
    Have a good day everyone!

  21. Curtis

    1:08:08 with sit ups. Thanks John for getting me thru the last 40 push ups!

  22. Jere

    No Vest
    First Mile: 7:53
    Pull ups were going 1 or 2 at a time by the end
    Second Mile: too much work out brain to check
    Total: 46:56

  23. Whit

    That was worth it.
    1 mile
    300 air squats
    200 trunk pushups
    100 dead bugs
    1 mile

    Broken into 30-20-10

    Did it with Alison!

  24. Weirichs

    Nicole – 43:57 – 15# vest, 100 inverted rows to swing set ladder, 200 elevated push ups.
    Alex – 68:02 RX. B and Luca really helped me through this one ;)! So happy to do this, usually miss cause of Indy 500!

  25. Rob G.

    Murph Scaled:
    Rob G.
    1mi run
    25 Pull ups
    100 Sit ups
    200 push-ups
    No Squats- owie 🙁
    1mi Run

  26. Rich & Jimena

    1 mile 20# plates in backpack
    100 situps w/pack on chest
    200 pushups (20 x 10rds)
    300 Squats (30 x 10rds)
    1 mile 20# plates in backpack

    No pack or vest
    1 mile
    100 situps
    200 knee pushups (10 x 20rds)
    300 squats (15 x 20 rds)
    1 mile

  27. Kehl

    Murph + 2 Miles (no vest)
    First time doing Murph in my almost 9 years of CF

  28. Cate S

    Sit ups and knee push ups
    First Murph 😄

  29. Dan R

    45:10. Body weight and ring pull ups.

  30. Christine G

    Wellll my unusual math skills managed to mess me up yet again!! But I did it all and unassisted push ups.
    No vest
    10 rounds
    5 pull ups (all w purple band)
    15 squats
    5 push ups
    5 pull ups
    15 squats
    5 push ups
    For Round 9 & 10 I realized my mistake and did and extra 40 push ups
    Then did 60 push ups. In a row. They were special

  31. Jeff Collins

    Marsha-1/2 Murph-800 m rows-34:15
    Jeff-situps-41:18-no vest

  32. K-Hall

    First Murph in the books!
    52 minutes – no vest
    1 mile run
    100 sit ups
    200 (knee) push ups
    300 squats
    5/10/15 – 20 rounds
    1 mile run

  33. Coach eQ

    Scaled Preggo Murph
    6 mile hike with a built in 32# vest.
    Time: forever

    1. Nicole W

      Way to go EQ!🙌🏻💪🏻

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