Murph

gym

CrossFit Sabertooth, all set up for the Memorial Day Murph

Every Memorial Day, CrossFit gyms across the country host a special workout called the “Murph.” This workout is performed in honor of Navy Lieutenant Michael Murphy who was killed in Afghanistan June 28, 2005. I joined the group at CrossFit Sabertooth in Minneapolis, who generously hosted an open Murph. The workout is timed so you can compare how you perform year-over-year.

The Murph:

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

murph pull up

My 100th pull-up

One trainer at Sabertooth, Tim, wore a weight vest with 20 lbs. to simulate the weight of body armor. You can see him behind me.

This workout has many options for scaling: some participants paired up and split the workout, others used bands for assistance on the pull-ups. I split up the workout into 10 sets (10 pull-ups, 20 push-ups, 30 squats), and finished in 1:05.

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