Memorial day
May 25th 2024
MURPH
1-mile run
100 pull-ups
200 push-ups
300 air squats
Another 1-mile run
Introduction:
As Memorial Day approaches on May 25, 2024, we prepare to honor the courageous men and women who have made the ultimate sacrifice in service to their country. Among them is Navy Lieutenant Michael P. Murphy, whose legacy lives on through the iconic CrossFit Hero Workout named in his honor – Murph. Memorial Day transcends picnics and barbecues; it’s a solemn occasion to pay homage to those who have given their lives for our freedom. What better way to honor their memory than by completing Murph, a physical and mental challenge that embodies the spirit of sacrifice, resilience, and unwavering determination.
The Workout
The Murph workout consists of the following:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- Another 1-mile run
Equipment
To complete the Murph workout, you’ll need the following equipment:
- Running shoes
- Pull-up bar
- Chalk
- Grips
- Weight vest
- Chalk (optional, for grip)
See our Equipment subside for more tools, tips and inspiration!
Preparation
Before tackling Murph, it’s crucial to properly warm up your body to prevent injury and optimize performance. Here’s a simple warm-up routine you can follow:
- Dynamic stretches: Perform leg swings, arm circles, and hip rotations to loosen up your joints and increase blood flow.
- Cardio warm-up: Start with a light jog or brisk walk for 5-10 minutes to raise your heart rate and prepare your body for the upcoming workout.
- Mobility exercises: Focus on mobility drills for the shoulders, hips, and ankles to improve range of motion and enhance movement efficiency.
- Specific movement prep: Spend a few minutes practicing the movements involved in the Murph workout, such as pull-ups, push-ups, and air squats, to reinforce proper form and technique.
Score to aim for:
The time it takes to complete Murph can vary depending on individual fitness levels and experience. Here are some time benchmarks to aim for based on your proficiency:
- Elite Athletes: Sub-40 minutes
- Intermediate Athletes: 40-50 minutes
- Beginner Athletes: 50-60+ minutes
Conclusion:
As you embark on the Murph workout this Memorial Day, remember the purpose behind your sweat and effort. With each rep, honor the memory of those who have made the ultimate sacrifice for our freedom. Murph isn’t just a physical challenge; it’s a testament to the resilience and fortitude of the human spirit. As you push through the fatigue and discomfort, reflect on the courage and selflessness of Lieutenant Michael P. Murphy and countless others like him. May your efforts on Memorial Day serve as a fitting tribute to their enduring legacy.
