Tomorrow (July 4, 2020) will be our 5th year as an official host location for The Murph Challenge. This is always our biggest event of the year, and it is sure to be an amazing day!
WHAT IS MURPH?
It is a tradition among CrossFit boxes all around the world to perform this workout on Memorial Day. This year, due to our COVID lockdown, we made the decision to move it to July 4th. The workout is an official CrossFit hero WOD, named after Lt. Michael Murphy, a US Navy Seal and American hero, who sacrificed his life to save his fellow SEALS in Afghanistan on June 28, 2005. This workout was one of his favorites, and he named it “bodyarmor.” After his passing, CrossFit renamed it in his honor.
The movie, “Lone Survivor” depicts the story of Lt. Murphy’s heroic actions, along with the rest of his team, including the sole survivor, Marcus Luttrell. Watching this movie before the workout will really help you appreciate the deeper meaning of the day and Lt. Murphy’s sacrifice for his team. (you may want to put the kids to bed if you are going to watch it.)
WHAT IS THE ACTUAL WORKOUT?
1 mile run – 100 pullups – 200 pushups – 300 squats – 1 mile run
You may partition the exercises between the runs how ever you would like. We will also help you to scale the workout as needed (just like we always do 🙂
Here are some common ways to break up the reps:
25 rounds of: 4 pullups, 8 pushups, 12 squats
20 rounds of: 5 pullups, 10 pushups, 15 squats (or split the pushups in half and do 5 before and after the squats)
50 rounds of: 2 pullups, 4 pushups, 6 squats
For most people, we recommend that you choose smaller sets with more rounds. The pushups are typically the toughest part and small sets will keep you from having to take long rests.
WHAT ARE SOME SCALING OPTIONS FOR MURPH?
If you feel like that workout is impossible, don’t worry. Like all of our workouts, this one can be scaled. We also want everyone to be conscious of the fact that we had a long break from pullups during the COVID lockdown, and to consider that break when deciding how to approach this workout. The important part of the workout is to challenge yourself, honor Lt. Murphy and all of our American heroes, and support your boxmates. This workout is designed to be hard enough to make you question whether you will finish. Think of Lt. Murphy and his team’s struggles to help you finish.
Here are some of the most common options:
- Go for the full runs, but do 1/4, 1/2 or 3/4 of the volume on the pullups, pushups and squats. These are typically the hardest part, and doing this will cut down the volume.
- Scale individual movements as needed. You can do ring rows, banded pullups, box pushups etc.
- Do it with a partner! Run together and alternate with each other to split the work.
SHOULD I WEAR A WEIGHT VEST?
Typically you will see some of our athletes opt for the vest. This year we do not recommend it due to the break from the gym we all just had for a few months. However, if you were doing high volume pullup and pushup workouts at home during lockdown and you feel comfortable wearing it, talk to one of our coaches so we can make sure you are going to be safe.
Our post Murph hang out is a tradition at SRCF, filled with food and friends. This year we will still have both, but socially distanced of course. For our early morning crew, we will have an oatmeal station and coffee. Around lunch time we will fire up the grill. All are welcome to come back to grab some food and enjoy some time with your boxmates outside in the parking lot. Please remain respectful of keeping a 6 foot distance from anyone who does not live in your house.