“Murph” – May 27, 2024

On Memorial Day, we’ll tackle the hero workout “Murph” in honor of the men and women who have died serving our country in the U.S. Armed Forces. This is an annual tradition at ICA and CrossFit gyms around the country. It’s a free workout for ICA members (will not count toward your class totals).

“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 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 used it for his own training and 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 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 to battle. If it sounds familiar, it’s because 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.

“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. We have a limited number of vests 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 kick off a heat every 30 minutes from 7:30-10:00am.
  • 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!
  • The gym will open by 7:00am.

This is a free workout for ICA members (will not count toward your class totals). However, the no-show / late cancellation policy does apply. Thank you for your understanding and cooperation!


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