Blog Search

068. Murph Prep

By: 0

On Memorial Day Monday May 31st we will be doing the hero workout Murph! It is the workout that got me hooked to CrossFit!

I have shared this before. One of my favorite parts about CrossFit is that we do Hero WOD’s to honor those that gave their lives for our country and other countries around the world. 

“Murph” is a Hero Workout named after Lieutenant Michael P. Murphy. 

Michael Patrick Murphy was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the United States Navy to receive the award since the Vietnam War.

“Murph” consists of 

For Time: 

1 Mile Run
100 Pull Ups

200 Push Ups

300 Air Squats 

1 Mile Run

RX includes a 20 pound weight vest for the guys and a 14 pound weight vest for the girls. 

We make a big deal out of this workout every year at CrossFit Preferred. We make shirts and we get as many people as we can get together to do this workout! 

This workout is not something that you have to do straight through unless you want to:)

We recommend that you partition it to a: 

1 Mile Run 

Then 20 Rounds of:

5 Pull Ups

10 Push Ups 

15 Air Squats then a 

1 Mile Run

If this is not your ability yet we will have other options that a coach will guide you on. 

The most important part is pushing yourself out of your comfort zone and focusing on all Michael Murphy gave for our country. 

Over the next 19 days throw in some short runs, extra pull ups, push ups and air squats. Ask a coach for help and guidance if you want to do your best! 

We will be doing this workout in the morning so we can do it during the cooler part of the day. 

Hydrate, Hydrate, Hydrate! 

If this is your first time remember to pace yourself! Do not go all out on the first mile. That is a very short part of the workout. 

Choose how you are going to complete it and stick to your plan. 

This is a great workout that you will feel very proud of when you complete! 

We will have a shirt order coming out very soon! It is a super cool looking shirt! 

You can also listen to this episode on any of your favorite podcast platforms. Watch on Instagram and on YouTube!

Click the link below to get started on the best hour of your day! Today!…​​