Wod Monday Memorial Day 5/30/16

There will be an 8am and 9:30am class on Monday, 5/30/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the movements

3.     Wod:

 “Murph” Last done 5-25-15

 For Time:

  • 1 Mile Run
  • 100 pull ups
  • 200 Push ups
  • 300 squats
  • 1 mile run

20 rounds of:

  • 5 pull-up
  • 10 push-ups
  • 15 squats

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.

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

I. CrossFiting 12 months+

  • 1 Mile run
  • 80 pull-ups
  • 160 push-ups
  • 240 squats
  • 1 Mile run

20 rounds of

  • 4 pull-up
  • 8 push-ups
  • 12 squats

II.  CrossFiting 9-12 months

  • 3/4 Mile run=(1200m run)
  • 60 pull-ups
  • 120 push-ups
  • 180 squats
  • 3/4 Mile run=
(1200m run)

20 rounds of:

  • 3 pull-up
  • 6 push-ups
  • 9 squats

III. CrossFiting 6-9 months

  • 1/2 Mile run=(800m)
  • 40 pull-ups
  • 80 push-ups
  • 120 squats
  • 1/2 Mile run=(800m)

20 rounds of:

  • 2 pull-up
  • 4 push-ups
  • 6 squats

IV. Just starting CrossFit 1-6 months

  • 1/4 Mile run=
(400m run)
  • 20 pull-ups
  • 40 push-ups
  • 60 squats
  • 1/4 Mile run=
(400m run)

20 rounds of:

  • 1 pull-up
  • 2 push-ups
  • 3 squats


The Murph hero WOD was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read as follows:

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.

Tips And Tricks:

For most of the population Murph’s 200 push-ups are the limiting factor. Many athletes will bite off more than they can chew attempting to break them up in to sets of 20. By the time they’ve accumulated the first 100 push-ups they are struggling to string three together at a time.

Push-up burnout can be prevented by partitioning the workout wisely. Listed below are some rep schemes to consider.  This strategy also applies to the scaled rep schemes :


The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:

20 rounds of:

  • 5 pull-ups
  • 10 push-ups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beginning).
  • 15 squats

If push-ups are a particular challenge for you consider the following scheme:

20 rounds of:

  • 5 pushups
  • 5 pullups
  • 5 pushups
  • 15 squats


Another option could be:

20 rounds of

  • 5 pullups
  • 5 squats
  • 5 pushups
  • 10 squats
  • 5 pushups


What To Expect for RX rep schemes.

Times vary quite a bit on Murph. The mile route will of course be a big factor in determining your time. As a rough guideline though consider the following for an athlete (male or female) completing the workout without a weight vest:

+70 Minutes Beginner

40-70 Minutes Intermediate

30-40 Minutes Advanced

30 Minutes or less Elite

 Cash out: 

 Hydrate and roll out


Posted in WOD

21 thoughts on “Wod Monday Memorial Day 5/30/16

  1. First Full Murph Rx (no vest): 56:29 Thanks to Crash for the support on the final run!! Great crowd this morning, great energy and thanks to Mick for reminding all of us why we do this workout. Awesome job everyone!!!

    Liked by 1 person

    • Nice four-minute PR Matt, especially with the extra round! This is also my favorite CF WOD — I would love to see it at other holiday workouts.


  2. Such amazing energy this morning! Thanks to all who serve and have served!
    Murph: 46:33 (subbed row for run as I continue to nurse my calf)
    Previous Murph: 52:49-ish Rx

    Liked by 1 person

  3. MMMuurrpphh!
    Previous: 52:35 RX
    Today: 52:08 RX

    Thanks Mick for reminding us why we do Murph and being an awesome coach! Great energy in the box and a big shout out to every athlete, who PR’d ( and who didn’t PR ’cause you still worked your ass off), wore a vest, and did a strict Murph! You Rock!


  4. Murph
    49:45 RX

    Thank you to all of our members for creating such an amazing community! Your energy is electrifying and your support for each other is heart warming! A new members said to me this morning that he though it would be quiet in CFS today since it’s a holiday!! No way!!!!!!!!!!!!!!!!!!!!!! Keep raising the roof CFS!!!!

    Liked by 2 people

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s