Lt. Michael Murphy
“Murph”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
Partition the gymnastics however you want
Workout Guidance:
Memorial day Murph is a time honored tradition in CrossFit gyms around the world. This workout is incredibly challenging, and while it’s also super fun, it’s probably not a good workout for someone’s first CrossFit class. So let the relatives stay home and come and get after it with us at the 7am and the 9am! If we need to scale today, we can scale pull-ups with ring rows or jumping pull-ups, and elevated push-ups on the box. Banded pull-ups probably aren’t a good choice for a scale today because of the increased time associated with transitioning in and out of the band. It’s a common misconception that this workout needs to be done unpartitioned in order to be considered Rx. This is not the case, and Michael Murphy (for whom the workout is named) would partition the workout however he wanted when he did it himself. As far as partitioning strategies go, the most common one is:
20 rounds
5 pull-ups
10 push-ups
15 air squats
For most of us, the issue with partitioning the workout this way is that we become fatigued and need to take breaks on the push-ups. As such, we can alter it in this way:
20 rounds
5 pull-ups
5 push-ups
15 air squats
5 push-ups
This keeps the number of reps manageable on a given set of push-ups, and also allows us to use the air squats as an opportunity to shake out our arms in the midst of all the upper body work.
Question of the Day:
What movie made you cry the hardest?
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