Memorial Day Murph 2018

Be Your Own Superhero
May 21, 2018
How To Achieve Your Goals
May 25, 2018

Memorial Day Murph 2018

Monday’s workout is a “hero” WOD as we’ve been mentioning in class lately.  There will be many options available to scale the workout that day.
 
Most gyms use the workout “Murph” on Memorial day as it is the quintessential military remembrance workout.  It is challenging for sure and below is the the history/details on the WOD
 
______________________________________________________________
“Murph”
 
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
 
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
 
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
 
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
______________________________________________________________
 
Most of you are looking at this and thinking woah! No way can I do that workout! And, if you know us at this point, you know we wouldn’t force you to do something that is outside your abilities to complete, so the following are great scales for the workout. In addition to these, we will set up partner versions of the workout. For those that want to do the run, we will have that set up and available as well – but you’ll be outside in the heat…
______________________________________________________________
 
Alpha Bravo Charlie Delta
Run: 1 Mile Run: ¾ Mile Run ½ Mile Run ¼ Mile
Pull Ups: 100 Pull Ups: 75 Pull Ups: 50 Pull Ups: 25
Push Ups: 200 Push Ups: 150 Push Ups: 100 Push Ups: 50
Squats: 300 Squats: 225 Squats: 150 Squats: 75
Run: 1 Mile Run: ¾ Mile Run ½ Mile Run ¼ Mile
 
Guidelines: If you have been training at Beyond The Box 3 or more days per week, you should be able to tackle at least the Bravo version. You may partition in any way you deem necessary. If you have any doubt about your ability to safely complete the prescribed workout, then scale. Check your ego at the door and do what is right for you.
 
Other modifications: Band for pull ups, pushups on knees. If you cannot run, you may row – here are the distances, 2k, 1500M, 1000M and 500M.
 
Be sure you take the time to do every repetition correctly.
 
And, remember this is a hero workout, its meant to be a bit harder/more demanding since it will be remembering the people who died while serving in the country’s armed forces.
 
Go America!
-Dave

Leave a Reply

Your email address will not be published. Required fields are marked *