Murph: the crossfit wod that will push you to your limits – what it is and how to master it

CrossFit Murph is a grueling full-body workout that pays homage to Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan in 2005. The workout consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and a final 1-mile run, all while wearing a 20-pound weighted vest.

The History of Murph

Murph was created by CrossFit founder Greg Glassman in 2005 as a way to honor Murphy’s memory. The workout quickly became a staple in CrossFit gyms around the world, and it has been completed by thousands of athletes of all levels.

The Benefits of Murph

Murph is an incredibly challenging workout, but it also offers numerous benefits:

• Improved cardiovascular fitness: The 2-mile run and the high-volume bodyweight exercises will push your heart and lungs to their limits.
• Increased strength: The pull-ups, push-ups, and squats will help you build strength in your upper and lower body.
• Enhanced endurance: Murph is a test of both physical and mental endurance, and completing it will give you a huge boost of confidence.
• Community building: Many CrossFit gyms host Murph challenges, which can be a great way to connect with other athletes and build a sense of camaraderie.

How to Prepare for Murph

If you’re planning on attempting Murph, it’s important to prepare properly. Here are a few tips:

• Start training early: Give yourself at least 4-6 weeks to train for Murph. This will give you time to gradually increase your volume and intensity, and to practice the movements correctly.
• Focus on bodyweight exercises: The majority of Murph consists of bodyweight exercises, so it’s important to make sure you’re comfortable with these movements before attempting the workout.
• Practice with a weighted vest: If you have access to a weighted vest, it’s a good idea to practice wearing it during your training sessions. This will help you get used to the added weight and avoid any surprises on the day of the workout.
• Listen to your body: Murph is a challenging workout, so it’s important to listen to your body and take breaks when needed. Don’t try to push yourself too hard, especially if you’re new to CrossFit.

Safety Tips for Murph

Murph is a physically demanding workout, so it’s important to take some safety precautions:

• Warm up properly: Always warm up before attempting Murph. This will help to reduce your risk of injury.
• Use proper form: Make sure you’re using proper form for all of the exercises in Murph. This will help to protect your joints and muscles.
• Take breaks when needed: Don’t try to push yourself too hard. Take breaks when needed to rest and rehydrate.
• Hydrate well: Drink plenty of water before, during, and after Murph.
• Eat a healthy diet: Make sure you’re eating a healthy diet to support your training.

Variations on Murph

There are several variations on the original Murph workout. Here are a few examples:

• Half Murph: This variation consists of a 1-mile run, 50 pull-ups, 100 push-ups, 150 squats, and a final 1-mile run.
• Murph Lite: This variation is designed for beginners or those who are unable to complete the full Murph workout. It consists of a 1-mile run, 25 pull-ups, 50 push-ups, 75 squats, and a final 1-mile run.
• Weighted Murph: This variation involves wearing a weighted vest or backpack during the workout. The weight can vary depending on your fitness level.

The Memorial WOD

Murph is often performed on Memorial Day as a way to honor the memory of fallen soldiers. Many CrossFit gyms host Murph challenges on this day, and the workout has become a symbol of remembrance and sacrifice.

The Bottom Line: Honoring the Legacy of Michael Murphy

CrossFit Murph is a challenging and rewarding workout that pays homage to the memory of Navy Lieutenant Michael Murphy. By completing Murph, you can not only improve your fitness, but you can also honor the legacy of a true American hero.

What You Need to Learn

Q: What is the origin of the name “Murph”?

A: Murph is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan in 2005.

Q: What is the purpose of Murph?

A: Murph is a workout designed to honor the memory of Michael Murphy and to test the physical and mental endurance of athletes.

Q: What are the benefits of Murph?

A: Murph offers numerous benefits, including improved cardiovascular fitness, increased strength, enhanced endurance, and community building.

Q: How should I prepare for Murph?

A: Start training early, focus on bodyweight exercises, practice with a weighted vest, and listen to your body.

Q: What safety precautions should I take when doing Murph?

A: Warm up properly, use proper form, take breaks when needed, hydrate well, and eat a healthy diet.

Q: Are there any variations on Murph?

A: Yes, there are several variations on Murph, including Half Murph, Murph Lite, and Weighted Murph.

Q: When is Murph typically performed?

A: Murph is often performed on Memorial Day as a way to honor the memory of fallen soldiers.

Q: Is Murph suitable for all fitness levels?

A: Murph is a challenging workout, but there are variations that can be modified for different fitness levels. It’s important to listen to your body and take breaks when needed.

Q: What is the significance of the 20-pound weighted vest?

A: The 20-pound weighted vest represents the weight of the body armor and equipment that Michael Murphy was wearing when he was killed in action.

Q: How long does it typically take to complete Murph?

A: The time it takes to complete Murph varies depending on your fitness level. For experienced athletes, it can take anywhere from 30 to 60 minutes. For beginners, it may take longer.

Q: What is the best way to honor Michael Murphy‘s memory through Murph?

A: The best way to honor Michael Murphy‘s memory through Murph is to give it your all and to remember the sacrifice that he and other fallen soldiers have made for our country.