CrossFit Hero Workout: Murph

Murph is a Hero WOD performed in memory of Navy Lieutenant Michael P. Murphy, who made the ultimate sacrifice during Operation Red Wings in Afghanistan on June 28, 2005. His bravery and selflessness earned him the Medal of Honor, along with other posthumous awards, including the Silver Star and Purple Heart. This challenging workout is designed to test endurance, strength, and mental toughness, making it a tribute to Murphy's commitment to his country and his comrades.

How to Perform the Murph Hero WOD

RX (Advanced)

• 1-Mile Run

• 20 Rounds of:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Air Squats

• 1-Mile Run

This is the prescribed (RX) version of Murph, requiring advanced fitness and stamina. Completing this workout as prescribed challenges both your cardiovascular system and your muscular endurance. The key to finishing RX is pacing yourself effectively, managing energy, and maintaining proper form during each movement.

Intermediate

• 1-Mile Run

• 20 Rounds of:

  • 5 Jumping Pull-ups

  • 10 Banded Push-ups

  • 15 Air Squats

• 1-Mile Run

The intermediate version scales the pull-ups and push-ups, making it more accessible while still pushing your limits. Focus on maintaining consistency throughout the rounds and ensuring your movements are controlled. Rest as needed, but limit long breaks.

Beginner

• 1-Mile Run

• 20 Rounds of:

  • 10 Dumbbell, Kettlebell, or Barbell rows

  • 10 Push-ups to a box

  • 10 Air Squats

• 1-Mile Run

For beginners, the key to success is breaking down the movements into smaller, more manageable portions. The goal is to finish the workout with good form, avoiding injury, and building endurance for future challenges. Focus on controlled breathing and pacing, especially during the runs.

Strategies for Doing Your Best

1. Pacing is Key
   Murph is a long workout, and pacing yourself is crucial to avoid burnout. Maintain a steady pace throughout the 1-mile runs and each round. A common strategy is to break the pull-ups, push-ups, and air squats into manageable sets.

2. Focus on Form
   Ensure that each movement, especially the push-ups and pull-ups, is done with proper form to avoid injury. Poor form during high-repetition movements can lead to muscle fatigue and joint strain. Modify movements if necessary, but prioritize good technique.

3. Stay Hydrated and Take Breaks
   Murph can be grueling, so it’s essential to stay hydrated. If needed, take short breaks between rounds to catch your breath. A 10-20 second rest after each set is perfectly fine to help you keep going.