CrossFit workout “Murph”
1 mile Run
1 mile Run
In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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Video – Murph Workout tips
Do you have to wear a vest for the pull-ups in the Murph workout? You don’t have to do anything.. but that is the way the workout is designed to be done if you go RX (prescribed).
How to better your Murph workout time
Check out this badass 90 day program that will take 15 min off your Murph Time. Click HERE!
Murph Workout Tips #1
start out with no vest and do all reps as partioned (5 pull ups, 10 Pushups, 15 at squats). If you can’t do pull ups do Australian pull ups.
In 2016 we raised over $2100 with the Murph T-shirt (and hoodies) by donating to the Navy SEAL Foundation.
Get your Murph shirt HERE and wear it on memorial day when you do the workout.
Video – Murph Workout
Check out No-Bounce Elite Weight Vest @ FringeSport.com
Warmup (mobility workout) really well before event especially your wrist, chest muscles, shoulders and hip/legs.
Arm circles, jogging around the gym and wee like to use resistance bands
to warm up the muscles and get them ready for a long workout.
Video – Murph Workout
Check out the OFW Stubby Foam Roller @ FringeSport.com
A good tip is to try 25 pull ups for time, then 50 pull ups, then 100. If you can’t do regular pull ups do Australian pull ups. Ring rows are also a good alternative (we like to use wood gym rings).
Fully hydrate before, during and after workout. Due to the eccentric motions in pull ups with weights and high rep count – this workout can cause rhabdo which can be very painful. Be physically conditioned before you try this workout and drink lots of water.
This tells the story of Murph’s group as they went up against all odds and faced the enemy.
I bought an extra copy for my son to read.
Video – Murphy WOD tips
Check out the Bodyweight WOD Pack @ FringeSport.com
Work your way up from partioned sets with no weight vest to doing Murph with no partition with a 20 # weight vest for time under an hour. Your eventual goal is to do Murph with a 20 lb ruck (backpack).
Try Tabata drills for pull ups, Pushups and air squats to shock the body and improve muscle recruitment. Tabata drills consist of 20 sends of exercise and 10 seconds of work for 8 rounds. Conversely, do big sets of these exercises to build muscle endurance and to condition yourself for the long haul.
Video – Murph Workout tips
Check out the OFW Squat + Pullup Rack @ FringeSport.com
Since this workout is long and hard it can be a real mental challenge. Run this workout with a buddy and try to focus to stay in the game.
Check out this mental edge article: Mental Conditioning in CrossFit
This workout can be very hard on your body so maintain your body.
Hydrate, warmup and use a foam roller.
If you have time get in a session of yoga.
We like to drink a recovery protein drink after the workout.
Extend your arms all the way at the bottom of the pull up. If you don’t you are holding your muscles under tension which can increase muscle tear and with potential dehydration (you will be sweating like crazy in this workout) you could develop Rhadbo (excessive muscle tearing) which can debilitate you.
Work on your mile run. Check out these tips to decrease your mile run time here:
Tips to improve your mile run time
800 m Runn
50 Pull-ups or Ring-rows
100 Push-ups or Elevated Push-ups
800 m Run
Murph Workout Times for athletes:
Strive to get under 1 hour with partioned sets and weight vest.
Lauri Lovvorn 52:51 with 5 lb vest
J. Cirralla – 44:01 min no partition and 50/50 deadhang/kipping pull up
Brad McLeod – 48:30 min (slick with no partition)
1:10 min with vest no partition
Gianni finished in 36:23 no vest
Luke finished 36:57 no vest
Macauley finished in 37:00 no vest
I finished in 47:27 w/ a 20# vest a PR by almost 4:00
New goal: 45:00
Lt. Michael P. Murphy Citation
FOR SERVICE AS SET FORTH IN THE FOLLOWING
CITATION: FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.
SIGNED GEORGE W. BUSH
Average times for this workout can range from 47 minutes to 57 minutes.
Overall you should try to break 1 hour if you can. This can depend on if your run has a hill or two.
The fastest Murph times are from 45 minutes to 40 minutes.
Questions from athletes in our local CrossFit gym:
Question: What is the benefit of the Murph wod? It is a whole body long endurance workout.
Question: How long does it take athletes to do Murph in CrossFit? Typically an hour on average depending on how they do it.
Question: “What if I can’t do pull ups for Murph?”. Do Australian pull ups or ring rows.
Question: Is one hour a good time for the murph workout? Yes; that is a good time. Shoot for less than one hour on the next one.
Question: Coach, what is a hard 50 min crossfit workout? I would shoot for Murph in 50 minutes as a hard crossfit workout.
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