Annual “Murph” Workout

Hero workouts are symbolic gestures of respect for our fallen. CrossFitters from all over the world, regardless of country or allegiance, throw themselves wholeheartedly

Defined Does Murph

Whether you’re new to CrossFit, or you’ve been with us since year one, you’ve likely heard about MURPH. But in case you’re unfamiliar, here’s what you need to know…

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What is the “Murph” workout?
For time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Why we do it?
MURPH is a classic CrossFit Hero WOD: a workout designed by CrossFit to honor the men and women who have fallen in the line of duty. Murph honors Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

Every year, CrossFitters around the world synonymously pay special tribute to Lieutenant Murphy by tackling this workout together. DEFINED’s Murph Day is always in summer and falls outside of the holidays; we want to insure that our coaches are available to help support this event, that our athletes are in town to join us, and that weather conditions are favorable.

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How to approach it?
OPTIMIZING for Murph: there are many options to choose from in order to optimize for all levels of experience and ability. Hero workouts are symbolic gestures of respect for our fallen. CrossFitters & athletes from all over the world, regardless of country or allegiance, throw themselves wholeheartedly at these intentionally gut-wrenching workouts that serve as a tribute to our lost protectors.

With that said, we encourage our athletes & guests to choose one of the options below to conquer this workout appropriately. We also highly discourage any athlete that wants to do Murph with no partition (meaning Run, 100, 200, 300, Run). Please talk to a coach if you are thinking about going this route.

Here are the primary options for how participants approach this workout.

  1.  Full Murph w/ weighted vest (20/14lbs)
  2. Full Murph (w/ a run or row)
  3. 1/2 Murph (w/ a run or row)
  4. Team Murph (teams of 2, split the work however you want)
  5. Some variation of the above with some help from your coaches on what is best for you!

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Note: Only choose Option #1 if you have performed a Full Murph before and have completed it in under 40 minutes.

Note: the above suggestions are done with either 20 (Full) or 10 (Half) Rounds of 5 Push-Ups, 10 Pull-Ups & 20 Air Squats.

We look forward to seeing you on Sunday, July 28th! For further questions, please contact us.

Sincerely,

The Defined Team

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