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Hero WOD: Murph

MURPHFor Time · No cap · Bodyweight

In honor of U.S. Navy SEAL Lt. Michael Murphy, killed in Afghanistan on June 28, 2005.

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed. Wear a 14/20-lb vest or body armor if you have one (optional).
Start Murph with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: Bodyweight (optional 20-lb vest or body armor)

Women: Bodyweight (optional 14-lb vest or body armor)

Scaled

Men: CrossFit.com Intermediate: 1-mile run, 50 pull-ups, 100 push-ups, 150 air squats, 1-mile run (start the second run by 25:00). Beginner: 800-m run, 10 rounds of 5 ring rows / 10 push-ups (knees or hands on a box) / 15 air squats, 800-m run (start the second run by 20:00).

Women: CrossFit.com Intermediate: 1-mile run, 50 pull-ups, 100 push-ups, 150 air squats, 1-mile run (start the second run by 25:00). Beginner: 800-m run, 10 rounds of 5 ring rows / 10 push-ups (knees or hands on a box) / 15 air squats, 800-m run (start the second run by 20:00).

Movements

Movement standards

A common partition is 20 rounds of 5 pull-ups, 10 push-ups, 15 air squats (Cindy rounds); CrossFit.com suggests finishing the middle section in about 20 minutes. Typical Rx times per CrossFit.com: 36-46 minutes; consider scaling if you expect more than 46.

Equipment

Coaching notes by goal

Bulking: Volume Day: Fuel It

Before: Easy 5-min jog, 2 rounds of 5 pull-ups / 10 push-ups / 15 squats. No strength work today; Murph is the session.

Pacing: Wear the vest only if you have done the Intermediate version with it. Partition 20 x Cindy rounds and walk the first 200 m of each run if needed.

After: Easy walk and long lat, pec and hip-flexor stretch.

Nutrition: Surplus day. Eat a carb-heavy meal 2-3 hours before and 40g protein plus carbs after.

Maintaining: Partitioned Pacing Test

Before: Easy jog, scap pull-ups, 2 practice rounds.

Pacing: Run the first mile at an easy conversational pace. Do Cindy rounds (5/10/15) at a pace you could hold for 25 rounds. Break push-ups early.

After: Walk 10 minutes, then mobility for shoulders and hips.

Nutrition: Maintenance calories, plus electrolytes. Drink water before and during.

Cutting: Long Aerobic Effort in a Deficit

Before: 5-min walk/jog plus shoulder band work.

Pacing: Pick the Intermediate version unless you have done Rx Murph recently. Keep every set well short of failure; steady effort, no sprinting.

After: Easy walk. Skip extra conditioning today.

Nutrition: Eat at maintenance today (a planned higher day). High-volume push-ups and pull-ups in a deficit raise injury risk.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/benchmark/murph

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