Murph Strategies: Memorial Day 2022

MURPH 

Got any plans for Memorial Day? CrossFit gyms all over the country will being the classic Hero WOD “Murph.”  Hero WODs are meant to honor those who have fallen in the line of duty, the most well known workout being Murph, named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.  

The Workout: 

1 Mile Run 

100 Pull-Ups 

200 Push-Ups 

300 Air Squats 

1 Mile Run 

*20/14lb weight vest optional 

The Strategy: 

The workout is meant to be done from top to bottom but unless you’re a seasoned athlete you’ll most likely break up the work.  The most popular strategy is the “Cindy” rep scheme; 20 rounds of 5 pull ups, 10 push-ups and 15 air squats.  Doing “Half Murph” is also a great option for those who may be concerned about the overall volume of the workout.  It’s exactly what it sounds like, it’s half the work (.50mi run, 50 pull-ups, 100 push ups, 150 air squats, .50mi run) and can still be broken up into multiple rounds.   

There are also a few other ways to split up the work depending on your weaknesses: 

5-5-5-15 

If pushups are a particular challenge for you try the following scheme: 

20 rounds of 

5 pushups 

5 pull-ups 

5 pushups 

15 squats 

5-5-5-10-5 

If push ups and squats are going to be an issue try this one: 

20 rounds of 

5 pull-ups 

5 squats 

5 pushups 

10 squats 

5 pushups