1 mile run – 100 pull ups – 200 push ups – 300 air squats – 1 mile run

This is the workout we do every year on Memorial Day to honor our Military, fallen service members and Michael Murphy (whom the workout was named after), a Navy SEAL who was killed in action in 2005.

Murph is a workout that requires not only a lot of physical strength and endurance, but mental strength and endurance too.  Strategy, planning and prepping will play a key role in your success in completing the Murph workout.

As daunting as this sounds, don’t be scared off – just like anything else in CrossFit, Murph can be scaled to something equally as challenging, but more appropriate for your current fitness level, like doing a “half” Murph, or partner Murph! Please, instead of making the decision not to do it because you don’t think you can, talk to a coach to learn how you CAN do this workout.

Some tips for preparing to take on Murph…