We have practiced a few mindset traits over the past few months, but nothing will test them all as well as the good ole’ fashioned Hero workout MURPH. This workout has been around for quite some time and we have done this workout annually since we have been open as a gym in 2012. It is dear to our hearts not only because of the hero it honors (and that is a huge part of it) but because of the way we have seen athletes dedicate themselves to training for it and persevering in spite of any obstacles presented. Murph is one big obstacle – but it isn’t impossible. We have seen so many people nearly intimidated out of “just showing up” and leave the workout feeling proud and accomplished. It is one of the greatest platforms to prove to yourself what you are truly capable of.
Murph is a tradition among functional fitness gyms all over the world and typically performed on Memorial Day weekend. With the release of the movie “Lone Survivor”, which depicted the story of Murph’s heroic actions along with his fellow U.S. Navy SEALs, his legend has only grown larger.
We’ve heard many questions and concerns about how to perform it, modify it, whether to skip it or not…
Our simple answer is it’s easily scalable and easily achievable for any athlete. Do not miss this chance to test yourself. Our workouts are always scalable. Hence why why have fitness, performance, and sport options in our FTX workouts and beginner and advanced options for our BeachFit workouts.
Every athlete is different, so they should pick a version that is suitable for their current level of fitness and CrossFit experience.
We encourage all of our members to come do whichever version of Murph they please. It’s about taking some time away from the boat and beach to remember our heroes and tackle a workout that pushes your limits and tests your ability to persevere.
First, What is Murph?
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. (Run can’t be done in middle or partitioned.) If you’ve got a twenty pound vest or body armor, wear it.
Most common ways to partition reps:
20 Rounds: 5 Pull-ups, 10 Push-Ups, 15 Air Squats
10 Rounds: 10 Pull-ups, 20 Push-Ups, 30 Air Squats
Here are the many ways we scale Murph at FitTown Jupiter
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PERFORMANCE: Murph (as we have written it above) |
Athlete Should Have Minimum 6 Months of FTX Experience, perform most workouts as written, and currently working out 3x+ per week. Still expect a workout at least 45 min long. |
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SPORT: Murph w/ 20 lb. weight vest |
Sport Standards are designed for our athletes that are interested in doing MURPH as it is written by CrossFit.com – unpartitioned and with a weighted vest. Completion is often more of a factor than time. |
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Fitness: Based on athlete’s abilities or limits they can reduce length of run, or number of reps, or both. Keep the workout in proportion, don’t just get rid of the mile runs altogether. |
Many athletes do both mile runs, but halve the middle reps. Others may bike double the distance if they cannot run. (1 mile = 3200 m bike or 1600m row). Performing HALF the run distance and all reps is a good start. Athletes can also use bands for pull-ups and/or push-ups. |
| Partner: The most popular option. Still a VERY tough WOD. Both Partners will run both miles together. They will split reps; even split not required. | Only one partner works at a time. If one partner returns from run first, they can begin reps. If performing a 5-10-15 for 20 rounds format, partners can alternate movements to move quickest. |
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Partner Fitness: To further scale the scaled, lower the reps and team up with a partner. |
Partners can further lower the run and reps. Run should still be done together. Again, use technique of constantly taking turns to keep each other fresh. |
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New to FTX or BeachFit: The furthest scaled version of Murph. (4 months or less) Run 400m, 25 Ring Rows, 50 Box Push-Ups, 75 Air Squats, 400m Run. |
Will still be a tough workout for someone not currently on or new to an active fitness program. Ring Rows are substituted for pull-ups, and push-ups will be performed on an incline using a box, up to 30” high. |