This is one workout you don’t roll out of bed put on your shoes and hope for the best. The workout starts with a 1-mile run, followed by 100 pull-ups, 200 push-ups, and 300 air squats, followed by another 1-mile run. The workout, like many CrossFit Hero WOD’s, is named for Lt. Michael P. Murphy, a Navy SEAL killed in action in 2005. Most CrossFit boxes around the U.S. host Murph on Memorial Day. This year will likely look a lot different.
Use a rep scheme
You can partition the pull-ups, push-ups and squats.
20 rounds of:
15 air squats
This is 20 rounds of Cindy and is probably the most common method used.
20 rounds of:
15 air squats
This is great for those who really struggle with pushups.
10 rounds of:
30 air squats
For more advance athletes with higher work capacity.
My best time personally for this workout was 29:54. I was able to string together big sets of pull-ups and pushups to really take a big chunk out of the workout early. If you only have strict pull-ups, this is going to add a lot of time to the clock. Remember this for next year when you don’t want to put the time in learning kipping pull-ups or butterfly pull-ups.
With the pushups as with the pull-ups, do not take yourself to failure until it’s the last set! If you trash your back or chest in the first set and try to do a max number. You are going to suffer the rest of the way. Pick a number you feel safe with. Yes, on your first couple of sets you will more then likely want to hammer out big sets. Stick to your own game plan.
The squats are just plain and simple going to suck! Just like a burpee, everybody can do air squats (300 of them). I create a rhythm and go. I listen to my body when doing these squats. If I feel good I’ll hammer out a couple more. The squats come down to how much pain can you handle. I look forward to this pain when I workout.
Running for me has always been easy. That doesn’t mean I go out and sprint the first mile. When I step foot back in the gym or to my pull-up bar outside and 6 feet away from someone. I make sure I am not breathing like I just did Fran. I really try and control my breathing the last 200 meters to be able to jump right into my plan for the workout. For the final run, well, I go to that dark place and push harder and harder till I’m back at the gym begging for air while rolling on the ground uncontrollably.
This workout will test you physically and mentally. I have always loved this challenge and with crossfit this is the Mecca of challenges. The goal of this workout is to finish and finish strong. During the final run I can reflect on how lucky of an individual I am to have never lost a friend, loved one in war, never lost and arm, a leg, or been mentally damaged form what I have seen taken place at war. That is why we do this workout. Place yourself in someone else shoes and just think about how lucky you are! 3,2,1, gooooooo!
Written by: Wes Steel