MURPH at Millstone

WHAT IS MURPH?

Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

The Workout:

RX’D
For time:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it.

INTERMEDIATE
For time:

1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run

Partition reps as desired.
Start the second run no later than 25:00.

BEGINNER
For time:

800-meter run

Then, 10 rounds of:
5 ring rows
10 push-ups (from knees or with hands elevated on a box)
15 air squats

Then, 800-meter run

Start the second run no later than 20:00.

You may also like the following events from CrossFit Millstone:

• This month, 17th May, 07:00 am, 12 Hero WODS in 12 Hours for Getting Heroes Home in Bettendorf