Murph Day | Sunday, May 30

MURPH DAY is just around the corner.

And here’s what you need to know.

DEFINED MURPH (Sunday, May 30th) DAY FAQ

Q: What is Murph?

A: Murph is a classic CrossFit Hero workout. Because Hero workouts honor the men and women that have fallen in the line of duty, they are meant to challenge both our physical and mental strengths and capabilities. This one is intended to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. This workout was Michael’s favorite workout to do, which he performed wearing a 20lb vest. The first time Murph was ever programmed was August 18th, 2005; since then, performing this workout became a tradition of solidarity amongst CrossFit communities across the globe.

Q: What’s the workout and how should I approach it?

A: All Defined athletes should partition this workout. You can complete modified or beginner-level versions of this workout. Your coaches will lead you through a warm up and help you choose a version of this workout that supports your training.

Murph: For time, 60 minute cap.

*Choose an approach that will allow you to finish in under 60 minutes.

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

Q: What version of this workout should I perform?

A: Follow these steps to help you come up with a version that works for YOU!

STEP 1: Pick your volume. Choose one of the following:

OPTION A | FULL MURPH WITH VEST: For Time, 60 minute cap. (BYO-vest!)

Prerequisite: Athlete has completed a full Murph without a vest in previous years.

1 mile Run

Then, 20 Rounds of:

5 Pull Ups

10 Push Ups

15 Air Squats

1 mile Run

OPTION B | FULL MURPH WITHOUT A VEST: For time, 60 minute cap.

Prerequisite: Athlete has completed a full or half Murph without a vest in previous years.

1 mile Run

Then, 20 Rounds of:

5 Pull Ups

10 Push Ups

15 Air Squats

1 mile Run

OPTION C | MURPH TEAM OF TWO: Split Murph with a Teammate: I go, you go.

Each teammate completes:

Run: 800 meters together

Then:

10 Rounds each of:

5 Pull Ups

10 Push Ups

15 Air Squats

*One Teammate working at a time

**Teammate 1 completes 1 Round of 5, 10, 15 while Teammate 2 rests. Then they switch.

Run: 800 meters together

OPTION D | HALF MURPH SOLO

Run: 1 mile or 800 meters *athletes choice to run full mile

Then, 10 Rounds of:

5 Pull Ups

10 Push Ups

15 Air Squats

Run: 1 mile or 800 meters *athletes choice to run full mile

STEP 2: Choose your scale

Here are your options: *in order of most difficult to less difficult.

1 mile run: Run full mile, Row 1600 meters; Teams of 2: Run 800 meters together, Run alternating 400 meters for 2 Rounds.

Pull Ups: CAGE options: Strict, Butterfly, Kipping; SQUAT RACK options: Inverted Barbell Row from squat rack, assisted pull ups from a squat rack.

Push Ups: Push ups from toes, Lower from toes and push up from knees, Push ups from knees, Hand release push ups, Barbell push ups from squat rack

Air Squats: Air Squat to full depth, Air Squat to target.

STEP 3: Now you register (starting Friday @ 10a)

If you plan to perform Murph with a partner please make sure to register for the same heat as your partner (you and your buddy can perform pull ups at different stations). The sign-up link we will be in SugarWOD, the bio link on Instagram and the Defined website blog.

Q: How will we celebrate?

A: Meet us at our hospitality tent after you finish your heat to tell us your Murph time and add your score to our live leaderboard.

We’ll have post-workout refreshments; and you’re encouraged to BYOB and BYOF. Hang out with us, and help cheer on your friends in other heats.

Q: Do you have a vest I can borrow?

A: Unfortunately not. It’s BYO-vest this year.

Q: Can my friend who goes to another gym join us?

A: Yes! Of course. Please have them email cara@defined.training to reserve a spot.

Registration goes live on Friday, May 21st at 10AM.

More questions? Don’t hesitate to reach out. Email sarah@defined.traning!

We can’t wait to see you Memorial Day weekend. And don’t forget: We’re CLOSED on Monday!

Stay Strong,

Team Defined

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