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What is Murph CrossFit

What is Murph CrossFit

What is Murph CrossFit?

The Murph CrossFit is a popular but grueling workout comprising a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, followed by another one-mile run with all activities performed while wearing a 20-pound armored or weighted vest.

Why is the CrossFit called Murph CrossFit?

Originally named as Body Armor, the CrossFit was renamed as Murph CrossFit by the CrossFit community in honor of Lieutenant Michael Murphy, a US Navy SEAL and the recipient of the US military’s Medal of Honor, awarded to him for his exemplary courage and bravery in an operation during the war in Afghanistan. He was killed on June 28, 2005, after an armed conflict

with Taliban insurgents.

On Memorial Day, most CrossFits offer the Murph CrossFit, with everyone from young boys and girls to elderly joyously taking part in the challenge.

How Challenging is Murph CrossFit?

The Murph CrossFit is arguably the most grueling and demanding workout as it challenges your physical and mental resolve throughout the workout session. The workout on average takes 40 minutes to a couple of hours to complete, depending on the skill and endurance level of the athlete.

How to Scale the Murph CrossFit as a Beginner?

It can be overwhelming for beginner athletes to scale the challenge, but thankfully, several variations and modifications exist to make it scalable for everyone with different endurance and skill levels.

The most common method for novice athletes to complete the Murph CrossFit is to break it down to smaller, manageable parts. Many beginner athletes aiming to complete the Murph WOD do 20 rounds of pull-ups, 5 air squats, 5 push-ups, 10 air squats, and 5 push-ups, beginning and ending with a one-mile run.

Stepwise Guide for scaling Murph CrossFit for beginners and Novice Athletes: –

Step # 1 (One-mile Run)

Let’s start with the first step of Murph CrossFit workout, a 1-mile run.

If you are an expert athlete and are confident that you will scale the Murph wearing a 20-pound weighted or armored vest, go ahead and wear one. However, for a novice athlete, we recommend completing the challenge without the weighted vest.

You should conserve your energy during the first one-mile run because this is just the start of the excruciating and arduous challenge you have encountered.

Step # 2 (100 pull-ups)

The second stage of the Murph WOD is 100 pull-ups. You can easily do this by performing kipping pull-ups— an alternate technique in which you snap your hip and swing your leg to move your body upward and forward, helping you to get your chin to the bar thus greatly reducing the energy required than the traditional pull-ups. If you struggle to do the kipping version of the pull-ups, don’t worry! There is another option for you, the banded pull-ups. This technique utilizes a resistance band to assist in pulling your body and chin toward the rod, making it easier to do the pull-ups. There is even a third option available which is the easiest, the jumping pull-ups.

Step # 3 (200 push-ups)

After completing the second step, proceed to the third step in the Murph CrossFit challenge, 200 push-ups. While Murph CrossFit prefers performing standard push-ups, consider doing box or incline push-ups, a modification of standard push-ups, if you are overwhelmed at the thought of doing 200 standard push-ups. Rest your hands on the box while keeping your body straight, assuming a plank position with your heels off the ground. Once you have aligned your body as suggested, perform the push-ups the same way as you do standard push-ups.

Instead of performing standard push-ups, you can do banded push-ups, which is another easier version of the standard push-ups. This version employs a resistance band attached to a pull-up bar looped around your hips, thus creating necessary resistance, reducing the effort needed to push your body up.

Step # 4 (300 air squats)

Performing 300 air squats is the fourth step in the Murph CrossFit WOD. You should always prefer to do standard air squats, but if you are suffering from tendonitis, knee pain, etc, plenty of modifications are available. You can place a box, about the height of a chair, and start squatting on the box by resting a loaded barbell on your shoulders.

Step # 5 (One-mile run)

Here comes the final step of the marathon Murph CrossFit workout, the concluding 1-mile run.

By now, you must be exhausted and low in energy, but the feeling of getting closer to scaling this enormous CrossFit is reenergizing and motivating. Do not try to sprint to cover distance quickly, rather have a constant rhythmic gait. It is important to keep yourself hydrated and consume enough food to keep you stimulated.

Congratulations! You have completed the Murph CrossFit workout. You must be relishing the satisfaction and a great sense of achievement after scaling this feat. This shows that you have excellent mental and physical endurance levels. You should now allow your body to recover and take an appropriate diet having carbohydrates and proteins to rejuvenate your body after all the stress your body underwent in scaling the Murph CrossFit.

What is Murph CrossFit?

The Murph CrossFit is a popular but grueling workout comprising a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, followed by another one-mile run with all activities performed while wearing a 20-pound armored or weighted vest.

Why is the CrossFit called Murph CrossFit?

Originally named as Body Armor, the CrossFit was renamed as Murph CrossFit by the CrossFit community in honor of Lieutenant Michael Murphy, a US Navy SEAL and the recipient of the US military’s Medal of Honor, awarded to him for his exemplary courage and bravery in an operation during the war in Afghanistan. He was killed on June 28, 2005, after an armed conflict what is murph crossfit

with Taliban insurgents.

On Memorial Day, most CrossFits offer the Murph CrossFit, with everyone from young boys and girls to elderly joyously taking part in the challenge.

How Challenging is Murph CrossFit?

The Murph CrossFit is arguably the most grueling and demanding workout as it challenges your physical and mental resolve throughout the workout session. The workout on average takes 40 minutes to a couple of hours to complete, depending on the skill and endurance level of the athlete.

How to Scale the Murph CrossFit as a Beginner?

It can be overwhelming for beginner athletes to scale the challenge, but thankfully, several variations and modifications exist to make it scalable for everyone with different endurance and skill levels.

The most common method for novice athletes to complete the Murph CrossFit is to break it down to smaller, manageable parts. Many beginner athletes aiming to complete the Murph WOD do 20 rounds of pull-ups, 5 air squats, 5 push-ups, 10 air squats, and 5 push-ups, beginning and ending with a one-mile run.

Stepwise Guide for scaling Murph CrossFit for beginners and Novice Athletes: –

Step # 1 (One-mile Run)

Let’s start with the first step of Murph CrossFit workout, a 1-mile run.

If you are an expert athlete and are confident that you will scale the Murph wearing a 20-pound weighted or armored vest, go ahead and wear one. However, for a novice athlete, we recommend completing the challenge without the weighted vest.

You should conserve your energy during the first one-mile run because this is just the start of the excruciating and arduous challenge you have encountered.

Step # 2 (100 pull-ups)

The second stage of the Murph WOD is 100 pull-ups. You can easily do this by performing kipping pull-ups— an alternate technique in which you snap your hip and swing your leg to move your body upward and forward, helping you to get your chin to the bar thus greatly reducing the energy required than the traditional pull-ups. If you struggle to do the kipping version of the pull-ups, don’t worry! There is another option for you, the banded pull-ups. This technique utilizes a resistance band to assist in pulling your body and chin toward the rod, making it easier to do the pull-ups. There is even a third option available which is the easiest, the jumping pull-ups.

Step # 3 (200 push-ups)

After completing the second step, proceed to the third step in the Murph CrossFit challenge, 200 push-ups. While Murph CrossFit prefers performing standard push-ups, consider doing box or incline push-ups, a modification of standard push-ups, if you are overwhelmed at the thought of doing 200 standard push-ups. Rest your hands on the box while keeping your body straight, assuming a plank position with your heels off the ground. Once you have aligned your body as suggested, perform the push-ups the same way as you do standard push-ups.

Instead of performing standard push-ups, you can do banded push-ups, which is another easier version of the standard push-ups. This version employs a resistance band attached to a pull-up bar looped around your hips, thus creating necessary resistance, reducing the effort needed to push your body up.

Step # 4 (300 air squats)

Performing 300 air squats is the fourth step in the Murph CrossFit WOD. You should always prefer to do standard air squats, but if you are suffering from tendonitis, knee pain, etc, plenty of modifications are available. You can place a box, about the height of a chair, and start squatting on the box by resting a loaded barbell on your shoulders.

Step # 5 (One-mile run)

Here comes the final step of the marathon Murph CrossFit workout, the concluding 1-mile run.

By now, you must be exhausted and low in energy, but the feeling of getting closer to scaling this enormous CrossFit is reenergizing and motivating. Do not try to sprint to cover distance quickly, rather have a constant rhythmic gait. It is important to keep yourself hydrated and consume enough food to keep you stimulated.

Congratulations! You have completed the Murph CrossFit workout. You must be relishing the satisfaction and a great sense of achievement after scaling this feat. This shows that you have excellent mental and physical endurance levels. You should now allow your body to recover and take an appropriate diet having carbohydrates and proteins to rejuvenate your body after all the stress your body underwent in scaling the Murph CrossFit.
Check out more blog posts like this one below:
https://totalbodyweighttraining.com/bodyweight-workout-circuit-top-10-exercises/
https://totalbodyweighttraining.com/bodyweight-workout-crossfit-top-10-workouts/
https://totalbodyweighttraining.com/top-10-bodyweight-workout-at-home/
https://www.crossfit.com/

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