Murph Prep: Start Your Engines

Happy Easter, all! I hope your holiday was full of family fun, and joyous celebrations.

Now let’s talk about what’s on all of our minds: Murph is coming.

Yep, it’s that time of year where we start thinking about how we’re going to tackle one of the most challenging Hero WODs in all of CrossFit.

If you aren’t familiar with Murph or are new to CrossFit, Murph is one of the Hero WODs. This particular WOD is named after Navy Lieutenant Michael Murphy, killed in Afghanistan on June 28, 2005. He was 29 years old. Lt. Murphy was awarded the Congressional Medal of Honor after his death. The “Murph” WOD was one of his favorite workouts.

The Murph

1 mile run

100 pull-ups

200 push-ups

300 air squats (ie. Body weight squats)

1 mile run

All with a weighted vest (20# for guys/14# for women)

Murph is no joke. I did it for the first time last year. I scaled the hell out of it and it was still one of the hardest workouts I’ve ever completed. I’m so proud that I finished, even if it was the least elegant finish in the history of CrossFit. (seriously, y’all, I ugly-cried at the end…).

Now that I know I can finish, I want to do it better this year. This last Saturday I stared Coach Chuck’s running program. I know there will be some prep for all the pull-ups, push-ups, and air squats between now and the end of May so stay tuned for more information on that. I’m contemplating strategies to get through to the end. There’s no one-size-fits-all when it comes to tackling Murph.

If you’re on the fence about doing Murph this year, don’t sell yourself short. Murph is challenging, but very doable. And it always helps to bear in mind that the Hero WODs are less about how good you are at CrossFit and more about remembering the military members they represent.

Happy sweating!



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