Why Murph

5.2.18
May 1, 2018
5.3.18
May 2, 2018

Why do we Murph?

The annual Memorial Day Murph is coming up. In case you’ve been living under a rock for the past 10 plus years, here is a website that will tell you what the Murph workout was all about.
https://themurphchallenge.com/pages/about-the-event

While Murph is a great day to celebrate our military and the sacrifices that have been made on our behalf, Memorial Day Murph is also a great time to test and retest our fitness. This post is going to be all about what the Murph workout is meant to test and how to attack it.

Think of Murph as a 45 minute non-stop cardio piece. The goal is simply 45 mins of continuous cardio. To do that you need to take away all bottlenecks. Here are different levels for attacking this very challenging workout which celebrates those that have died fighting for our freedom.

Level 1- First and second year of doing CrossFit
1 Mile Run- this should take no more then 10 minutes, scale as needed
20 Rounds of Gymnastics- This should take no more than 25 minutes
5 Pullups or Ring Rows
10 Pushups- knees or bands are okay
15 Squats- Just keep moving
1 Mile Run- this should take no more than 10 mins, scale as needed

Level 2- Second and Third year of doing CrossFit
1 Mile Run- if you are a good runner, it’s time to try a weight vest
10 Rds of Gymnastics- Time to build your gymnastics volume
10 Pullups
20 Pushups
30 Squats
1 Mile Run- if you are a good runner, it’s time to try a weight vest

Level 3- Third and Fourth year of doing CrossFit
1 Mile Run- no weight vest, instead try for straight through
100 Pullups
200 Pushups
300 Squats
1 Mile Run
*This will take over 45 mins, aim to complete it in under 60 mins but be smart

Level 4- Fourth or Fifth year this is the pinnacle. Keep in mind this is how Lt. Muphy completed the workout every time. For the average person, you will only end up doing this once in your life.
1 Mile Run with vest
100 Pullups with vest
200 Pushups with vest
300 Squats with vest
1 Mile Run with vest

So this year for Murph, pick a Level based on your experience and current ability level. Then pick a time goal. Have fun, work hard, and don’t give up!