Bytown “Murph” – Annual Hero WOD
Join us on Saturday, May 23 for our annual Murph workout. Heats will run at 9:00 AM, 10:00 AM, and 11:00 AM. Murph is a classic Hero WOD performed by CrossFit communities around the world, typically in honour of fallen service members on Memorial Day (US).
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
Wear a Weight Vest (20/14)
Partition the Pull-Ups, Push-Ups, and Air Squats as needed
Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005.
A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
What is a good score for the “Murph” workout?
– Beginner: 63-71 minutes
– Intermediate: 47-62 minutes
– Advanced: 36-46 minutes
– Elite: <35 minutes
For un-partitioned, add ~15-20% to the times.
What are the tips and strategy to use for the “Murph” workout?
If you choose to partition the “inside work,” the Pull-Ups, Push-Ups, and Air Squats (which is the original intent of the workout), partition them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. In the CrossFit community, this is known as performing 20 rounds of “Cindy.” It’s the most efficient way to partition such a high volume of reps.
Feel free to scale or partner the wod!
Beginner
“Half Murph”
1/2 mile Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
1/2 mile Run
(no Weight Vest)
Intermediate (A)
Perform full “Murph” without a weight vest
Intermediate (B)
Perform “Half Murph” with a weight vest (20/14)
Murph is a great wod to use year over year to benchmark your progress with Crossfit and also get a little uncomfortable! Hope to see you there!
MONDAY
A) Front Squat
5 Sets x 6 Reps
Build from RPE 6 to RPE 9.
Rest 2:00 between sets.
B) AMRAP 14
12/10 Cal Row
12 Burpees to Target
12 Devils Press 50/35
Score: Rounds + Reps
TUESDAY
A) Rotate through 4 quality stations, 4 rounds:
A: 8-10 Band Straight-Arm Press Downs (Focus: lats on, ribs down, straight elbows).
B: 8 False-Grip Ring Rows (Scale angle as needed. Pause 1 sec with rings to ribs).
C: 5-8 Box or Band-Assisted Ring Dips (Control the bottom. No crashing into the shoulder).
D: 3-5 Low-Ring Muscle-Up Transitions (Use feet for assistance. Pull rings low, chest through, fast turnover).
Optional Advanced: 1-3 Strict or Controlled Kipping Ring Muscle-Ups between rounds.
B) For Time
60 Double Unders
50/40 Cal Row
40 Box Jump Overs 24/20
30 DB Front Rack Lunges 50/35
20 Strict Pull-ups or Challenging Ring Rows
10 Ring Muscle-Ups
400 m Run
Time Cap: 24 mins
WEDNESDAY
A) Deadlift
5 Sets x 5 Reps
Sets 1-2: RPE 6-7
Sets 3-5: RPE 7-8
Rest 2:00
B) AMRAP 18
400m Run
30 Wall Balls
20 Alternating DB Snatches 50/35
10 Toes-to-Bar
40m Sandbag Bear Hug Carry (AHAP)
THURSDAY
A) Every 2:00 x 8 Sets:
1 Hang Power Clean
1 Power Clean
2 Push Jerks
Keep loads at RPE 6-7. No misses. No ugly reps.
B) EMOM 20
Min 1: 8-10 Power Cleans 115/80
Min 2: 12 Lateral Burpees Over Bar
Min 3: 10 Push Jerks 115/80
Min 4: 15/12 Cal Row
Score: Lowest completed round.
FRIDAY
A) Close Grip Bench Press
5 Sets x 5 Reps
Build to a strong technical set of 5.
Rest 2:00.
B) 5 Rounds For Time
8 Sandbag Cleans
12 Hand-Release Push-ups
14 Ring Rows
40m KB Farmer Carry (AHAP)
Time Cap: 18 mins
SATURDAY
A) Soul Crusher (Coach Victoria’s Bday WOD)
Buy in: 1998m run/row
5 rounds:
2 front squat (125/155)
8 single arm devil press (35/50)
28 cals (400m run)
Into: 19 handstand push ups + 98 American KB swings (yellow/green)
Then: 7 rounds:
2 squat cleans (125/155)
8 single arm DB snatch (35/50)
B) Partner WOD “Barbell Blizzard”
For time: 20 DL, 20 HPC, 20 Thrusters, 20 Alt. OH Lunges, 20 Power Snatches, 20 Alt. OH Lunges, 20 Thrusters, 20 HPC, 20 DL.
10 Rounds: 30 DU, 7 Bar-facing burpees.
Then: Repeat Barbell complex.
Then: 10 Rounds: 10 Box jump overs 20/24, 7 cal Echo bike.
SUNDAY
A) Every :90 for 12mins
3 snatch balance
B) ‘ANDI’ (CrossFit Girl Benchmark)
For Time (TC: 30mins)
100 Hang Power Snatches (65/45)
100 Push Presses (65/45)
100 Sumo Deadlift High-Pulls (65/45)
100 Front Squats (65/45)
ENGINE) ‘FIGHT GONE BAD’
3 Rounds For Total Reps:
1 min Wall Ball Shots (20/14 lb)
1 min Sumo Deadlift High-Pulls (75/55 lb)
1 min Box Jumps (20 in)
1 min Push Press (75/55 lb)
1 min Row (calories)
1 min Rest
