The Murph CrossFit WOD – An In Depth Look

 

CrossFit Hero Workout “Murph”

Video taken from the channel: RxMindset


 

CROSSFIT GAMES 2016 Mens Murph EVENTO 5

Video taken from the channel: Fatal7ty


 

I tried the MURPH Workout, what the HELL is this! | THE MURPH CHALLENGE

Video taken from the channel: Laurie Shaw


 

MURPH Motivational Video | HERO WORKOUT

Video taken from the channel: Marvis M


 

Mini Murph: CrossFit workout for beginners

Video taken from the channel: Active Moments


 

Men’s Murph 2015 Reebok CrossFit Games

Video taken from the channel: CrossFit Games


 

“MURPH” CrossFit Hero WOD Demo (Memorial Day Murph)

Video taken from the channel: WODwell


The Murph CrossFit WOD A Detailed Look — Tiger Fitness The “Murph” is a popular and extremely challenging CrossFit WOD that is performed wearing a weighted vest. “Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as “Memorial Day Murph.” The workout, as prescribed (“Rx”), requires a weight. MurphThe Annual Memorial Day Workout. Every Memorial Day, CrossFit gyms all over the USA do Murph as a sign of respect for America’s fallen soldiers.

It has been the CrossFit.com workout of the day on Memorial Day since 2010. The annual Murph Memorial Day Workout has become one of the richest traditions in the CrossFit community. Murph is one of CrossFit’s most intimidating hero WODs, but these tips and tricks will help dominate it (and set new personal records) this Memorial Day. For example, if you want to try the Murph workout but you’re new to exercise in general — or new to CrossFit in particular — or you have movement limitations (ex. you can’t squat to full depth), you can always split the Murph workout in half (800-meter.

The “MURPH” WOD. WE ARE IN THIS TOGETHER. Check out our FREE Murph Challenge Training Program below for all fitness levels with at-home workouts to prepare you to take on The Murph Challenge! Sign up to receive the latest news and event updates.

Thank You and Welcome! Support. COVID-19 Announcement.

As you may already know, the COVID-19 pandemic has disrupted what we all knew previously to be our normal way of life. Much like you, we have also had to make adjustments here on our end to accommodate this change. Perhaps the most well-known CrossFit Hero workout is Murph, named after Lt. Michael Murphy who died in Afghanistan in 2005 while serving his country. While the workout is long and grueling, you won’t hear athletes complain.

Instead, athletes show up to pay their respects and honor those who have made the ultimate sacrifice. Murph, named after Lt Michael P Murphy, a Navy SEAL killed in Afghanistan in 2005, is one of the toughest full-body fitness challenges you’re likely to find – add to that the fact that it’s done wearing a 20lb vest (14lb for women) and you can see why this hero workout has gone down as one of the big ones. The workout: 1 mile run; 100 pull-ups.

Join me for a recap of my FIFTH consecutive year doing the CrossFit Hero Workout, MURPH. I look forward to doing this workout every Memorial Day.

List of related literature:

Before I joined CrossFit Elysium, I did a six-week program that introduced me to Brian MacKenzie’s CrossFit Endurance program.

“Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body” by T. J. Murphy
from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body
by T. J. Murphy
VeloPress, 2012

By the end of this book, we hope that we’ll have triggered a more informed conversation about what CrossFit Endurance is all about and how adopting CFE into your program can set you on the path to becoming an unbreakable runner.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

Indeed, this particular ‘CrossFit look’ and usage of CrossFit products is a critical aspect of the CrossFit identity (Herz 2014).

“Deviant Leisure: Criminological Perspectives on Leisure and Harm” by Thomas Raymen, Oliver Smith
from Deviant Leisure: Criminological Perspectives on Leisure and Harm
by Thomas Raymen, Oliver Smith
Springer International Publishing, 2019

Athletes loved the book and achieved great progress, and at their request I added more programs to the second edition (which of course made it thicker).

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

There are also some new periodization concepts that we will look into.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Master this and you will be ready for the feet-apart Burpee and its many fat-torching iterations.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

(You can find a link for a sample twelve-week CrossFit Endurance program from Competitor magazine on the resource web page at the end of this chapter.)

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Here’s another problem: Following the standard CrossFit template is unlikely to lead to optimal improvements in your ability to generate force and power horizontally.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

If first-time marathoners, they followed the Intermediate program, rather than the novice program, because they had been running for several years and didn’t want to consider themselves “novices” or “joggers.”

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

The 12-week plan shown in table 29.2 gives triathletes an idea of the overall progression of training.

“Triathlon Science” by Joe Friel, Jim Vance
from Triathlon Science
by Joe Friel, Jim Vance
Human Kinetics, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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2 comments

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  • I understand all the hate on the “pull ups”. I think as long as crossfit calls them kippy pull ups, not actual pull ups there shouldn’t be a problem. all these athletes are elite, and are just being as efficient as possible within the regulations around them.

  • Booo…boooo… yalls pullups are weak. Most of them are barely getting their foreheads above the bar. I guess I won’t even bring up the swing/flop strategy that everyone of them are doing. I guess those are sub par crossfit pull ups