Every year, we do Murph on memorial day. If you’re new to CrossFit, or just don’t know the story read this excerpt from the first time it was posted on Mainsite (CrossFit.com)
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”. 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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
First–the two things we always ask of every person regarding Murph
1. If you are new to CrossFit, if you have not been training seriously lately, or if you simply know you’re not ready for this level of volume:
Do half murph.
then, partition as desired:
50 ring rows/bicep curls/bentover rows/pullups etc
150 air squats
2. If you cannot perform Murph in under 45 minutes, RX, you should not wear a vest. 45:00 means you have the running capacity, and the muscle endurance to safely add load.
Secondly–this year will obviously be a bit different. Here’s our “at home” version of Murph:
Murph at home
1 mile run
then, partitioned as desired
100 ring rows/bicep curls/bentover rows/pullups etc
300 air squats
1 mile run