Why We Do the Murph workout at Beo on memorial day (and how to do it right)

Every Memorial Day, we do the Murph workout at Beo Strength and Fitness. It’s one of the hardest workouts on the calendar but one of the best days of the year.

The workout is named after Navy SEAL Lieutenant Michael P. Murphy, who was killed in action in Afghanistan in 2005. He was 29. He ran into open ground to call for help for his team, knowing what it would cost him. He was awarded the Medal of Honor posthumously. Murph was his favorite workout.

So every year, we do it together.

When it gets hard; and believe me, it will; let that discomfort connect you to something bigger than the workout. Think about the people who gave everything in defense of this country. Then keep moving and finish strong.

The Workout

(As RX)

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

Partition the reps any way, wear a weighted vest.

Goal finish time: 60 minutes or less. It’s a big day and you’re going to feel incredible when it’s done!

This one is tough but just like every workout in CrossFit, we modify it to keep it challenging but achievable for each fitness level.

Scaling Options

No matter where you are fitness-wise, there’s a version of Murph for you.

Running can be shortened or swapped for a bike or row. Pull-ups can be jumping pull-ups or ring rows. Push-ups can be done on your knees or an elevated surface. Scale the movements, not the effort.

Some Options:

Mini Murph: 400m run / 25 pull-ups / 50 push-ups / 75 air squats / 400m run. Great for very beginners.

Half Murph: 800m run / 50 pull-ups / 100 push-ups / 150 air squats / 800m run. Same spirit, half the volume. A great option if you’re newer to CrossFit or coming back from a break.

Partner Murph: split everything 50/50 with a teammate. One person works while the other rests. You still run your miles together. Grab a friend and suffer together!

How to Partition the Middle

Pick a scheme and stay consistent. Keep moving. Minimal rest is the goal.

Cindy Style (20 rounds): 5 pull-ups / 10 push-ups / 15 air squats

Big Sets (10 rounds): 10 pull-ups / 20 push-ups / 30 air squats

Small Sets (50 rounds): 2 pull-ups / 4 push-ups / 6 air squats

Push-Up Saver: Split your push-ups in any scheme. Cindy example: 5 pull-ups / 5 push-ups / 15 air squats / 5 push-ups. Because when those push-ups go, it’ll really slow you down.

To Vest or Not to Vest

Murph is already extremely challenging without adding 14-20# of weight. Leave it off unless you’re finishing in under an hour without a vest AND hitting every movement standard cleanly. Chin over the bar. Squats below parallel. Full chest to floor, full extension push-ups with no “worming”. Don’t add more difficulty before nailing the basics.

Join Us!

Murph is this Monday, May 26th, with heats at 7am, 8am, and 9am.

Members and non-members are both welcome. There is no charge to participate, but you MUST pre-register and have a waiver on file before you show up. Shoot Coach Abby an email at [email protected] to save your spot.

Show up. Do the work. Feel amazing after. That’s the whole plan!

Coach Abby