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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

”Classic”
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

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.

JUMP TO…

Gloves / Mittens
Hats / Ear Muffs
Layers
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 —

Alter Egos: Callan Lamb

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@spensermestel finds out a few things about Callan Lamb for our documentary series ALTER EGOS: the secret real life identities of people you’ve only ever seen in sweatpants!
:: Loves Most about CFV: That the coaches stop him from adding too much weight, especially when he’s ignoring his awful overhead mobility. He also wants to give a shoutout to his gym conscience, @layla_loo82, who convinced him he could do toes-to-bar and makes it feel like “every workout is the Open” (in a good way).

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Alter Egos: Randa Eid

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@spensermestel finds out a few things about @rarara333 for our documentary series ALTER EGOS: the secret real life identities of people you’ve only ever seen in sweatpants!
:: Gym Kryptonite: Box jumps. Historically, Randa has settled for the 12” box, but not anymore. “I’m trying to excel,” she says. “And I gotta get my mind right, or I’ll never change.” If you see her reaching for the 20” box, give her a high-five.

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Alter Egos: Joe Costa

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@spensermestel finds out a few things about @josephdeslercosta for a special private training edition of our documentary series ALTER EGOS: the secret real life identities of people you’ve only ever seen in sweatpants!
:: Real Life Kryptonite: The hustle of freelance life. “When it goes quiet,” he says, “you start to question everything.” But, on the lonely island of working for yourself, CFV is a refuge. “This is my therapy,” Joe says. “This is what I do instead of paying someone to listen to me.”

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Alter Egos: Young Alex

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@spensermestel finds out a few things about Young Alex for our documentary series ALTER EGOS: the secret real life identities of people you’ve only ever seen in sweatpants!
:: Loves Most about CFV: The community (he liked when I handed out mini-bottles of tequila after the last Open workout) and the workouts. He says, “I’ve been to enough boxes to know that the programming here is excellent.”

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Alter Egos: Kyle Dunn

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@spensermestel finds out a few things about @kylesdunn for our documentary series ALTER EGOS: the secret real life identities of people you’ve only ever seen in sweatpants!
:: Favorite DJ: The Ke$ha station on Pandora, but ideally the coaches would be playing the soundtracks to “Moana” and “Beauty and the Beast.” 

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Alter Egos: Paul Bode

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@spensermestel finds out a few things about @bodemon for our documentary series ALTER EGOS: the secret real life identities of people you’ve only ever seen in sweatpants!

GYM LIFE
:: Fitness Background: Up until he was 40, he’d done “nothing, unless you count swing dancing during the 90s, which involved a lot of cigarettes and martinis.”

REAL LIFE
:: Occupation: Camera operator for shows like “The Defenders” and “Punisher.”

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