Hero WOD: “Murph” – Reduced Schedule

Box Announcements:
Due to the parade there will be start times of 8am and 8:30am for Murph. We plan to close up the box by 10AM. Hope to see you bright and early!

Weekly Strength/Benchmark Schedule – Click Here

“Murph” is a CrossFit Hero WOD named after t Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.

The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Level 3- 75 pull-ups, 150 Push-ups, 200 squats
Level 2- 50 pull-ups, 100 Push-ups, 150 squats
Level 1 – 800m Runs, 30 pull-ups, 60 push-ups, 90 squats

*If raining or cold and snow still dominating the running path, you can sub 2k row and or a 2.5 mile for guys or 2 mile bike for ladies for each mile run.
Scale these accordingly – 800m run – 1.5/1 mile bike or 1000m row

Scores/Comments from Murph on 7/21/15
Scores/Comments from Murph on 3/8/15

At Home WOD
5 Rounds
12/8 Hand Release Push Up
12 Supermans
12 Jack Knives

1 Comment

  • Richard Breed

    03/19/2018 @ 5:27 pm

    First time doing Murph – 51:18 (Rx)

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