One of the most well-known CrossFit workouts is the hero WOD, Murph:
With a 20 lb. weight vest, complete:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*Partition the reps as necessary
Why is the workout called Murph?
In 2005, a team of 4 Navy SEALs led by LT. Michael P. Murphy found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, they were in desperate need of help, but due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Murphy moved to open ground to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call.
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously awarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.
Originally named 'Body Armor', this workout was LT Murphy's favourite. The workout was renamed 'Murph' in his honour after his death.
Join us for Memorial Day 'Murph'
On Monday 25 May (Spring bank holiday Monday in the UK, Memorial Day in the US) in our 10 and 11 am classes, we will do Murph in honor of LT Murphy and in support of the charity Help 4 Homeless Veterans.
The session will be free to all members and non-members, all we ask is that you make a contribution to Help 4 Homeless Veterans by bringing your donation to the box on the day, or making a donation via their website.
Sign up for the class here. And, as with all of our workouts, we will be able to scale this WOD to anyone's abilities.
WORKOUT OF THE DAY
Complete as many rounds as possible in 20 mins of:
10 Push press (50/37.5 kg)
10 Kettlebell swings (24/16 kg)
10 Box jumps (24/20 in)