What is Murph Day and How to Approach the Workout

Use our FAQ to learn more and choose an approach that works for you!

Q: What is Murph?

A: Murph is a classic CrossFit Hero workout. Because Hero workouts honor fallen heroes in the line of duty, they’re 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 are the Heat times?

We run heats every hour, beginning at 8 a.m. Members and non-members are welcome to participate. Our heat schedule is:

• 8 a.m.
• 9 a.m.
• 10 a.m.
• 11 a.m.

Q: How can I sign up?

If you’re an athlete at our gym, use Zen Planner to reserve your spot.

If you’re joining us from another gym, email info@defined.training to save your spot.

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

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

Murph: For time, 60 minute cap.

*Choose an option that allows 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: 1 mile or 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: 1 mile or 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. 1 mile run: Run full mile, Row 1600 meters; Teams of 2: Run 800 meters together, Run alternating 400 meters for 2 Rounds.
2. Pull Ups: CAGE options: Strict, Butterfly, Kipping, Ring Rows; SQUAT RACK options: Inverted Barbell Row from squat rack, assisted pull ups from a squat rack.
3. 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
4. Air Squats: Air Squat to full depth, Air Squat to target.

STEP 3: Now you register!

Sign up in Zen Planner. Heats begin at 7AM, 8AM, 9AM, 10AM, and 11AM.

If you plan to perform Murph with a partner, register for the same heat as your partner.

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.

Plus: Join us for a post-workout social from 11 a.m. – 1 p.m. Bring refreshments and snacks to share.

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.

More questions? Don’t hesitate to reach out.

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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