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“171123-Class”

"Murph" Class WOD

2.2K 6
  • “Murph”
  • Run 1 Mile
  • 100 Pull-Ups
  • 200 Push-ups
  • 300 Air Squats
  • Run 1 Mile
  • Partition the pull-ups, push-ups, and air squats as needed. Optional: wear a 20/14 pound vest.

Partitioned “Murph”
1 Mile Run
20 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
1 Mile Run

“Murph” Option A
800 Meter Run
7 Rounds:
5 Pull-ups, 10 Push-ups, 15 Squats
800 Meter Run

“Murph” Option B
1 Mile Run
12 Rounds:
5 Pull-ups, 10 Pushups, 15 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It became “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

At CFNE, we perform “Murph” twice a year. Once on Memorial Day and once on Thanksgiving to honor a fallen hero and to give thanks for our freedoms and the lives we get to live because of people like Michael Murphy. “Murph” is a significant amount of volume. Completing any version of this workout, whether it be half of the work or the full thing, is an honor to be had. There are several modification options listed here below, including a common portioned version of the full volume that has worked great in the past. If athletes are unable to run today, substitute a 2,000/1,600 meter row.


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Source: wodwell.com
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