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Good Sam

All About Murph

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“Murph” is one of CrossFit’s very first hero WODs, which honor members of the military who have lost their lives. We do a hero WOD almost every Saturday; this one is a CrossFit classic that many CrossFit gyms do every year on Memorial Day.

The workout honors Navy Lieutenant and Medal of Honor recipient Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  It was one of Mike’s favorites and he’d named it “Body Armor”. Mike was the subject of the 2013 movie “Lone Survivor”.

Learn more about Mike Murphy >

What’s The Workout?

If you’ve never done Murph you’re in for a treat! The workout is —

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. If you’ve got a twenty pound vest or body armor, wear it.

Scaling options will be provided as always, and smart scaling is encouraged!! It shouldn’t take longer than an hour 🥵

Murph Strategies

Since you’re allowed to break up the pull-ups, push-ups, and squats in “Murph”, there’s some strategy involved. Here are a couple approaches that you might consider!

”One Shot”
100 Pull-Ups + 200 Push-Ups + 300 Squats

20 Rounds: 5 Pull-Ups + 10 Push-Ups + 15 Squats

”Push-Up Saver”
20 Rounds: 5 Pull-Ups + 5 Push-Ups + 15 Squats + 5 Push-Ups

”Mini Sets”
33 Rounds: 3 Pull-Ups + 6 Push-Ups + 9 Squats
+ 1 Round: 1 Pull-Ups + 2 Push-Ups + 3 Squats

”Leg Saver”
15 Rounds: 5 Pull-Ups + 10 Push-Ups + 20 Squats
+ 5 Rounds: 5 Pull-Ups + 10 Push-Ups

December 2021: What To Do If You Test Positive

By | COVID | No Comments

If you experience symptom onset within 3 days of attending a class, please:
* E-mail contact@crossfitvirtuosity.com to let us know what day you tested positive, and what day your symptoms began.
* Quarantine for 10 days, and test negative on a rapid test, after which you can return to the gym.

We will let anyone who attended class with you in the 3 day window know to get tested (without disclosing your identity.)

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CrossFit Winter Outdoor Training Gear + Gift Guide

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Winter is coming… here’s our guide to staying warm for outdoor training (consider it a gift guide too!)

Some warm stuff we recommend is below (use our Amazon affiliate links to help support us over the winter!)

Full disclosure: we copped some of these recommendations from the NYT Wirecutter reviews.


Gloves / Mittens
Hats / Ear Muffs
Base Layers
Middle (Insulated) Layers
Outer (Rain/Wind) Layers
Yoga Mats

Gloves / Mittens

We tested a couple different kinds of gloves and mittens. Both worked well unless they were too thick – you want a relatively thin material here. A little grippy stuff on the palms and fingers is helpful. Mittens are typically warmer than gloves, and you don’t need to be able to separate your fingers to do CrossFit.

Note that these worked well for things that are not excessively grip-intensive. Specifically we didn’t test a glove that would allow for heavy pulling (deadlifts, heavy snatches/cleans) or kipping movements. But, these gloves should work for dumbbell and kettlebell work, lighter snatches and cleans, and strict pull-ups, strict toes-to-bar, etc.

We like these options —

Hats / Ear Muffs

You’ll want a light hat or ear muffs to keep your ears warm during training. Too heavy a hat will become overly warm.

We like these options —

Layer It Up

Dress in layers so you can strip down as you warm up. Here’s a good guide to layering from REI. https://www.rei.com/learn/expert-advice/layering-basics.html

We’ve including some spendy and less spendy versions of everything here – the more expensive stuff tends to be more breathable, wicks sweat better, and be made from materials like wool that keep you warm even when they’re wet. However the cheaper stuff will still get the job done!

Base Layer

Middle (Insulating) Layer

Heated Options

These have a removable battery pack that runs heated coils, like a heated blanket that keeps you extra cozy.

Outer (Wind/Rain) Layer

Yoga Mat

Nothing fancy, it’s probably going to get wet and maybe muddy? We’d go for one of these —