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Kevin Witchey


May 13, 2024

Murph 2024 - Everything You Need To Know

It's Official!

We are exactly 2 weeks away from one of CrossFit's biggest days of the year. Memorial Day Murph is a staple in the CrossFit community.The workout is named after Navy Lieutenant Michael Murphy who was killed during Operation Red Wing that took place in Afghanistan on June 28, 2005.

On June 28, 2005, the day he was killed in combat, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers. Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside. In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception, and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him in the stomach, but he finished the call and even signed off, “Roger that, thank you,” before continuing to battle. If it sounds familiar, it’s because Murphy’s heroism is documented in “Lone Survivor,” a book written by fellow SEAL Marcus Luttrell in 2007 and turned into a movie in 2013.

On Memorial Day we perform this hero WOD in honor of all the men and women who have died serving our country in the U.S. Armed Forces.

Complete for time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Rx: Weight vest (20/14 lb)

Scaling Options:
  • You must start and end with the run, but you can split up the pull-ups, push-ups, and squats as desired.
    • Common rep schemes are:
      • "Classic" 20 rounds of 5 pull-ups, 10 push-ups, 15 squats
      • "Compact Classic" 25 rounds of 4 pull ups, 8 push-ups, 12 squats
      • "Push up Saver" 20 rounds of 5 push-ups, 5 pull-ups, 5 push-ups, 15 air squats
      • "Mini Sets" 33 rounds of 3 pull-ups, 6 push-ups, 9 air squats, followed by 1 round of 1 pull-up, 2 push-ups, 3 air squats
      • "Leg Saver" 15 rounds of 5 pull-ups, 10 push-ups, 20 air squats, followed by 5 rounds of 5 pull-ups, 10 push-ups
  • This workout calls for a 20/14# weight vest. Most individuals do not wear a weight vest, so that is the first scale to consider!
  • The full version of this WOD takes about an hour. A popular scale is to complete exactly half of the distances and reps.
    • 800m run, 50 pull ups, 100 push ups, 150 squats, 800m run
    • Split up the inside work as desired
    • "Half Murph” usually takes 20-40 minutes.
  • Another scale is to tackle this workout with a partner, sharing all reps between the two.
  • Pull-up scaling options: Banded pull-ups are discouraged as they take too long to get in and out of. We encourage you sub ring rows or jumping pull ups instead!
  • Push-up scaling options: Snake push-ups will be your best bet! Try this in addition to reducing some reps if needed
  • Run scaling options: Row 1600m or bike 4km. In addition you may reduce the running distance as needed to finish within the 7-10 minute time domain.

Schedule & Cookout

9am class

10:30am class

11:30am backyard cookout begins!

Come ready to go with your best Memorial Day foods! Kevin and Hayley will provide the burgers and dogs! If you haven't done so already, use the link posted in the Members' app to sign up for the food you will be bringing. Family and friends (dogs and kids included) are welcome to join and BYOB!

If you have any questions about the cookout, the schedule, or how to scale the workout, please ask Kevin or Hayley! We look forward to seeing you there!

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