Memorial Day is right around the corner, which usually means "Murph." This iconic hero workout is performed at CrossFit affiliates around the world in honor of Lt. Michael P. Murphy, who was killed in Afghanistan on June 28, 2005 at the age of 29.
We all get together and perform "Murph" on Memorial Day in honor of Lt. Michael Murphy. His courage and bravery in battle are difficult to fully appreciate. His ultimate sacrifice to save his brothers is hard to imagine. He was a real hero. We encourage you to read more about his story here.
Normally we should have had a big event at the gymnasium to celebrate Murph. Obviously we would have had a good workout, but it would have been followed by a huge barbecue, good food, pats on the back, games and some drinks.
Murph will look a little different that day, but the intention is still there. We always have the option of performing a tough training session to pay a small tribute to a true hero and to the idea of being part of something bigger than yourself. Here are some options for doing Murph, wherever you are and with what you have.
However you exercise, share a photo with us using #workoutfromhome and #Murph.
OPTION 1: DO THE MURPH IN A PARK
A public park usually offers a large grassy area and a minimum loop of 800m for running.
You can invite athletes and their friends whenever they want to do a "no gear" version of Murph. There is no official start time or group warm-up. All you have to do is come, say hello to a coach, find a place in the huge field and start.
Will it be different from previous years? Absolutely. However, at the end of the day, we'll have a whiteboard full of names of people who have gone to great lengths for Murph, and that's what matters.
OPTION 2: FIND A PULL-UP BAR AND DO THE MURPH BY YOURSELF
We understand that not everyone feels comfortable in the park, even though physical distancing rules are enforced. You may also want to do the prescribed version of Murph with the traditional pull-ups instead of the modified sit-ups. It is entirely possible and even encouraged!
We want everyone to do the Murph as they can. If you have a pull-up bar or can find one, it's totally possible. Do it! Wear a weight vest if you have one.
If you don't have a pull-up bar but do have a pair of rings, replace the pull-ups with rings.
OPTION 3: MAKE A "GEAR-FREE" VERSION OF MURPH
Even if you don't join us in the park and don't have a pull-up bar, you can do the "no gear" version of Murph, which we will do in the park.
MURPH VARIATIONS
Traditional Murph
For the time :
1 mile run followed by:
100 pull-ups
200 push-ups
300 squats
Followed by a 1.5 km run
Without equipment
For the time :
1 mile run followed by:
200 push-ups
300 squats
400 sit-ups
Tracking a 1 mile run
half murphy
For the time :
800m run followed by
50 pull-ups/rings
100 push-ups
150 sit-ups
Tracking an 800m race
Without equipment (half)
For the time :
800m race followed by:
100 push-ups
150 squats
200 sit-ups
Tracking an 800m race
You can perform the push-ups, squats, and sit-ups in whatever way works best for you (the 20-set split is a popular option for the traditional Murph).
You can also tailor the reps to your current fitness level. If the half-murphy is too difficult, you can reduce the number of repetitions by a quarter, which is perfectly acceptable!
Wherever you are and with what you have, make a version of Murph and tag us with #workoutfromhome and #Murph.