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CrossFit Hero WOD

245.9K 5.1K
  • For Time
  • 1 mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 mile Run
  • All with a Weight Vest (20/14 lb)
How do you perform the "Murph" workout?

Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

How do you score the "Murph" workout?

Score is the time it takes to complete all the movements, including both runs.

What is a good score for the "Murph" workout?

- Beginner: 63-71 minutes
- Intermediate: 47-58 minutes
- Advanced: 36-41 minutes
- Elite: <35 minutes

What are the tips and strategy to use for the "Murph" workout?

If you choose to partition the reps (which is the original intent of the workout) partition them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. In the CrossFit community, this is known as performing 20 rounds of "Cindy." It's the most efficient way to partition such a high volume of reps.

What is the intended stimulus for the "Murph" workout?

While this WOD is an endurance-type workout, it should be performed in approximately an hour or less. If, for example, it takes you 90+ minutes to complete, you've altered the stimulus and lost the requisite intensity - meaning you should consider scaling.

How do you scale the "Murph" workout?

"Half Murph"
1/2 mile Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
1/2 mile Run
(no Weight Vest)

Intermediate (A)
Perform full "Murph" without a weight vest

Intermediate (B)
Perform "Half Murph" with a weight vest (20/14 lb)

Dumbbell Only
For time:
1 mile Run
100 Dumbbell Bent Over Rows
200 Push-ups
300 Air Squats
1 mile Run

No Equipment
For time:
1 mile Run
200 Push-Ups
300 Air Squats
400 Sit-Ups
1 mile Run

No room to run?
Substitute the 1 mile run with 500 Jumping Jacks, the 800m run with 250 Jumping Jacks

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namesake photo

Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart. The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘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.” “Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as “Memorial Day Murph.” The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work in the order written, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.). The workout made its first appearance in the 2015 CrossFit Games Championships (athletes partitioned the work), then again in the 2016 Games (athletes were required to do it unpartitioned). See also: “Murph Demarcation” Partner WOD (variant), More Memorial Day WODs

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