On Monday May 27th True Core CrossFit’s Workout of the Day will be MURPH.
In fact, the Workout of the Day will be MURPH at all CrossFit facilities across the nation.
Why We Murph
In 2005, a team of 4 Navy SEALs led by LT. Michael P. Murphy found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, they were in desperate need of help, but due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Murphy moved to open ground to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was awarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam. Originally named ‘Body Armor’, this workout was LT Murphy’s favorite. The workout was renamed ‘Murph’ in his honor after his death.
With a 20 lb. weight vest, complete:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*Partition the reps as necessary
There are scaled versions to make the workout more difficult or more manageable based on your fitness level, you can discuss what option is best for you with any of our coaches. If wearing a weight vest isn’t it the cards for you, complete the workout at bodyweight. Want to step it up a little? Complete the workout unpartitioned, or do all strict pull ups. In the past I’ve had great success using the 5,10,15 rep scheme for pull ups, push ups, and air squats.
I could go on and on about strategy options and how to get your best MURPH time yet this year. But, that is not why we do it. Instead of focusing on yourself and your time… I hope this year you focus on the LT. Michael P Murphy. We MURPH for him, not for us. It isn’t about us at all.