What you should know about the workout Murph

What you should know about the workout Murph

It is a tradition at CrossFit Shoofly, just as I am sure it is at many other gyms, that we take on the workout Murph on Memorial Day. It is a tough workout and always brings a huge crowd to grind it out together. Murph brings out the selflessness and camaraderie that we hope to try and achieve every day.


Even if you are not a Shoofly athlete, here are some important things we think you should consider when preparing for Murph.

1.) Forget about what is Rx or not.


If you are approaching this workout like it is just another WOD on the board and you need to beat everyone by clicking a blue button, you have already missed the point. It is a workout to honor a fallen hero. Your score or how you did the workout does not matter. What matters is your effort and the integrity you display in your quality of reps and encouragement of those around you.

Micheal “Murph” Murphy risked his life for his teammates, displaying courage and selflessness unknown to the majority of us. For one workout, your goal should be to quiet the thoughts you have about yourself and your needs. To focus on the task and helping those around you. I also encourage everyone to read the full story of Murph as it is incredibly inspiring.




2.) What is the workout?



For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.



3.) How should you approach this workout?


For the majority of athletes, I do not suggest doing this workout straight through. Unless you are a seasoned athlete or someone who  has done this workout before and consistently trained throughout the year, you should break this workout up by partitioning the repetitions.

Here are a few suggestions:


If you are a new athlete or this is your first time doing Murph;

1 Mile Run

20 Rounds:

5 Push Ups

5 Pull Ups

5 Push Ups

15 Air Squats

1 Mile Run


*PRO Tip —— Grab a partner and take this on as a “Half Murph” to make the workout more attainable and fun.


If you have done Murph before and feel like you can take on larger sets than the before mentioned;


1 Mile Run

10 Rounds:

10 Pull Ups

20 Push Ups

30 Air Squats

1 Mile Run


If you are no stranger to Murph and have completed this workout multiple times but have not tried it straight through yet;




1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run



Yes, it is Memorial Day weekend and many American love to celebrate with cookouts and alcohol. Enjoy yourself, but remember that alcohol is not going to prepare your body to do this workout. At the end of the day, you need to be safe and don’t put your gym owner in the position of having to make emergency decisions because you came into this workout hungover, dehydrated, or even sunburnt. If you don’t feel good, whether it be dizziness or nauseousness, YOU SHOULD STOP WORKING OUT IMMEDIATELY. Again, don’t make this workout about you - make it about honoring a hero. It is always ok to stop working out and make the smart decision to recover, rehydrate, and cheer everyone else on. 


Hydration begins days before the workout. Before the workout you should drink an electrolyte solution. You want to go ahead and get some extra stores of sodium and potassium knowing the you are going to lose a lot of sweat during this workout. Good options can be SFH revitalize, Kill Cliff Endure, or old fashioned Pedialyte (only drink 8 oz.). You can keep the rest of the Pedialytle for after the workout, because you will need it!


When the workout is finished, rehydrate first with water and Fit Aid and then crack open that beer.


I hope that this was somewhat helpful and makes you feel more prepared for Memorial Day Weekend. Remember, honor the heroes, not yourself.



Happy Memorial Day

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