1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1-mile run
What is the Murph WOD?
The Murph WOD is one of the most famous and popular Crossfit Hero WODs, which is traditionally performed on Memorial Day in the US. Athletes must complete for time: 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1-mile run. The pull-ups, push-ups and air squats can be partitioned. The whole workout is performed with a weighted vest (20/14lb).
Murph is named in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Murph was one of Mike’s favorite workouts and he named it ‘Body Armor’. The prescribed workout allows the reps to be partitioned, however, there is an ‘RX+’ version of the workout which requires all of the reps to be completed for each movement before you can move onto the next, e.g. complete all 100 pull-ups before moving onto push-ups.
This is a very long and intense workout. Breaking up the reps into smaller groups will help cycle through the movements and avoid quickly burning out. For example, you could perform 20 sets of: 5 pull-ups, 10 push-ups and 15 air squats. Each movement can be scaled where required, based on your current progression.
Tips for the Murph WOD
- Pace yourself. Seriously. That second mile after 300 air squats is going to hurt.
- Break up the reps smartly, e.g. 5-10-15.
- Scale the movements if required.