Memorial Day weekend is right around the corner, which also means time to pay some dues in honor and memory of Navy Lt. Michael Murphy who sacrificed his life to serve others.
He had died in Afghanistan on June 28, 2005, and the CrossFit world created a workout called “Murph” named after him.
“MURPH” is known as a Hero WOD (aka: Workout of the day)
Workout is as follows:
1-mile run
100- pull-ups
200 push-ups
300 air squats
1-mile run
IN A 20LB WEIGHT VEST OR BODY ARMOR—WOAH!
There are many variations in which this workout can be scalable based on your fitness level. Here are some ways:
Classic
20 rounds of:
5 Pull ups
10 Push ups
15 Squats
Mini Sets (This is what I personally am going to give a try this year!)
33 rounds of:
3 Pull ups
6 Push ups
9 Air Squats
Then 1 round of:
1 Pull up
2 Push ups
3 Air Squats
Just Survive (I did this last year and I kept having to write down reps on paper and doing more thinking/ math than I would have liked mid workout ha-ha… wasting time!)
Random Reps until Done
??? Pull ups
??? Push ups
??? Squats
No Access to a gym or pull up bar? But still want to put in the work in honor & memory, Give this a go!
@ Home Modified
1 mile run
100 burpees
200 sit-ups
300 air squats
1 mile run
*20 lb. vest
Now, one thing I know for sure, that I experienced last year; I had the workout plan, but I did not prep or train ahead of time… so it was much more challenging but even more important and the part I fear was the 2-week post recovery it took my body to get back to completely cover from the domination.
This year I’m going into it differently.
#1. I have been utilizing prep workouts inside the best fitness app which is only $12.99 per month that contains hundreds of workout programs to choose from (and the app I directly coach through too!) Check out the NEW Murph Prep Workouts inside the 1st Phorm App.
#2. Making sure I have my post workout stack with me READY TO GO while of course feeding my body properly days up to the event and the days after.
I challenge YOU to take on this challenge this year, but remember, at the end of the day; remember why we are doing these workouts… We choose to push our bodies through pain and struggle while we think about and honor those who have fallen and sacrificed their lives for our freedom in this country. God Bless!
