CrossFit Hero Workout: Murph

Murph is a Hero WOD performed in memory of Navy Lieutenant Michael P. Murphy, who made the ultimate sacrifice during Operation Red Wings in Afghanistan on June 28, 2005. His bravery and selflessness earned him the Medal of Honor, along with other posthumous awards, including the Silver Star and Purple Heart. This challenging workout is designed to test endurance, strength, and mental toughness, making it a tribute to Murphy's commitment to his country and his comrades.

How to Perform the Murph Hero WOD

RX (Advanced)

• 1-Mile Run

• 20 Rounds of:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Air Squats

• 1-Mile Run

This is the prescribed (RX) version of Murph, requiring advanced fitness and stamina. Completing this workout as prescribed challenges both your cardiovascular system and your muscular endurance. The key to finishing RX is pacing yourself effectively, managing energy, and maintaining proper form during each movement.

Note: Some people may want to attempt the Murph workout wearing a vest (20 lbs. for men and 14 lbs. for women). Wearing a vest for this workout should only be attempted by people who can complete the workout in < 45 minutes without a weighted vest.

Intermediate

• 400-m Run

• 5 Rounds of:

  • 400-m Run

  • 4 Rounds of:

    • 5 Dumbbell, Kettlebell, or Barbell rows

    • 10 Banded Push-ups

    • 15 Air Squats to a wall ball

• 800-m Run

The intermediate version breaks up the run and reduces the load of the pull-ups and push-ups, making it more accessible while still pushing your limits. Choose weights for the rows that you feel comfortable lifting for 20 unbroken reps while you are fresh.

Run 400 meters. Then start your first round of 5 by running another 400 meters (yes, you run 800 meters without stopping). After the run, perform 4 rounds of 5 rows, 10 push-ups, and 15 air squats. After completing the 4 rounds, run another 400 meters a total of five times.

End the workout with an 800 meter run or when times expires at 45 minutes.

Beginner

• 15 Rounds of:

  • 200-m Run

  • 10 Dumbbell, Kettlebell, or Barbell rows

  • 10 Banded Push-ups to a box

  • 10 Air Squats to a wall ball

For beginners, the key to success is breaking down the movements into smaller, more manageable portions. The goal is to finish the workout with good form, avoiding injury, and building endurance for future challenges. We want to finish in < 45 minutes, and feel free to set your own time cap at 30 minutes.

Strategies for Doing Your Best

1. Pacing is Key
   Murph is a long workout, and pacing yourself is crucial to avoid burnout. Maintain a steady pace throughout the 1-mile runs and each round. A common strategy is to break the pull-ups, push-ups, and air squats into manageable sets.

2. Focus on Form
   Ensure that each movement, especially the push-ups and pull-ups, is done with proper form to avoid injury. Poor form during high-repetition movements can lead to muscle fatigue and joint strain. Modify movements if necessary, but prioritize good technique.

3. Stay Hydrated and Take Breaks
   Murph can be grueling, so it’s essential to stay hydrated. If needed, take short breaks between rounds to catch your breath. A 10-20 second rest after each set is perfectly fine to help you keep going.