#murph can be performed in more ways than just the traditional order. This Hero WOD isn’t about being the fastest, but honoring the Fallen. Here are a few tips to scale Murph:
a. Grab and partner and split all of the events.
b. Scale and do half of each event
c. Make it like a chipper; 20 RDS of 160m Run, 5 pull ups, 10 push ups, 15 air squats
Or 1 mile run, 20 RDS, 5 pull ups, 10 pushups, 15 air squats
d. Don’t have pull ups? Do banded pull ups or ring rows.
e. Don’t have pushups? Do box pushups or knee pushups.
Remember Murph is about #UNYTE bringing a community together. #tiptuesday #murphweek #enduranceapparelandgear #crossfituntamed #crossfit #mdm #merica #memorialdaymurph #shoplocal
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said "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."
"Murph" has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US, when the workout is often referred to as "Memorial Day Murph."
The workout, as prescribed ("Rx"), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging "Rx+" version of the workout some athletes do the work un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.). The workout first appeared in the CrossFit Games championships in 2015 (athletes partitioned the work), then again in 2016 (athletes were required to do it unpartitioned).
Did you know you can post your Murph time on the Murph website: Click Here to register your time and learn more about Murph.