For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
The full version above is a bit too much for most folks. We’ll explain how to scale for volume and movements at the gym. The average times for this workout range from 45 minutes to just over an hour. Blazing fast times as Rx’d are in the mid to low 30s.
Post time to comments.
Compare to 5.27.2013
What is “Murph”?
- To learn more about Lieutenant Michael Murphy, check out his page on the Navy Seals website and his biography on Wikipedia.
- To learn more about “Murph Day,” read, “At CrossFit, a Military Regimen With Geek Appeal” from the New York Times. This article was based on their visit to CFSBK and CrossFit NYC in 2012.
This workout is dedicated to everyone who has sacrificed their lives in the US Armed Forces. Take a moment during the day to thank someone who has served and reflect on those we’ve lost.
Final Memorial Day Musings
Samir C. wrote a couple posts on his blog that are relevant to the intent of today. The first is a post he wrote last year at the time of the Muslim festival Eid. He went to Ohio to visit his wife’s family, and her cousin, Omar, invited his vet-friend over for lunch. Samir says he was struck by how a vet of the Afghan war was mingling with his Muslim buddy from high school during their biggest festival of the year. Check it out here. The second is a post that he wrote a couple years ago that is useful to revisit around the time of “Murph.” Read it here.
Participation Reminder
Please be ready to go at the time you signed up for. That means you’ll need to get there early and warm-up on your own. Here is a good mobility|wod if you’re not sure what to do. The gym will provide beer and meat for all who attend. If you can bring a side it would be much appreciated. We’ve also got commemorative t-shirts in-house, which are first come first served!
The gym will be open starting at 7:15am. We’ll start grilling around 11:00am and be done around 3pm… maybe. There are no evening classes today.
hey not going to be able to do murph today messed my back up yesterday, but if you guys need someone to film/shoot photos I'm more then happy to roll thru with my camera.
That was superfun. Thanks CFSBK for being so well -organized. Sorry I couldn't stay for the picnic. Did 46:46 which was good (with ringrows instead of pull-ups) which was a couple of minutes slower than last year. Wondering why, since the first run was faster and the push-ups felt solid.. Then i realized that I had done 5-10-20 instead of 5-10-15. So I did 400 air squats! ?
I want a do-over! (Next year!)
9am Murph Session
48:34 which was exactly 3 minutes faster than last year. Very pleased with that progression and the fact that I only have two small hand tears.
Went 5-10-15 the whole time. Pull ups and squats were unbroken the whole time. Push ups were a sick mess. Sets of two and three at the end.
Great work to David and crew for another successful CFSBK event. I love being a part of this community.
2 weeks again i was sure i couldnt do this in full. Since coming back to the gym things have been hard.
But this week for the first time in awhile I made it 4 days and had a nice week in the gym where things started to come togeteer in bits and pieces so Idecided Id give it a shot this morning with the 730 AM'ers RX. If things got really bad I would scale it back.
To my surprise I didnt have to. Did it RX no vest at 54:16. Slow but felt good.
Ran a 7 and change first mile–nice and easy
Then went into my complicated algorithm (c) Fox.
Wasnt really any algorithm. I knew 2 things coming in
1pushups would be limited and
2 I wanted to keep moving
so my strategy was to come in and chip 15 pushups off.
and then pullups.
Id givemyself pushup rest by doing big sets of squats: 50-40-30–whatever my quads could handle.
I did pullups in sets of 5. Sometimes I did 2 sets of pullups before pushups. Really just felt things out.
Surprisingly i was able to keep moving the whole time until….
I finished pullups and squats and had 50 pushups left.
Those took me awhile but i was able to do all pushups in sets of 3-5+. In past years, at some point pushups would inevitably break down into singles.
Ran the second mile in just under 9 minutes. It dodnt feel bad cause I had been don ewith squats for almost 10 minutes by that point.
Interesting way to tackle Murph by jusy going on feel and giving myself rest. I kinda like doing this way. The hardest thing was consistently keeping count. Im sure I did an extra rep of something somewhere. Next year I'm sure ill be able to tweak this "algorithim" even better.
feel fine and recovered now, I think…
Greetings from the hotel gym in Chicago, Illinois! I just did a couplet WOD with treadmill sprints and single arm DB snatches while the lady next to me stood in tree pose doing 5# bicep curls. I know I'm really good at telling jokes but that's actually true, for real. I am so sad to be missing you all today on one of my favorite gym days of the year. Have a great time and enjoy!
One of my favorite CFSBK happenings. Murph in 51:36 with ring rows. Felt surprisingly good throughout. The 5RR, 5PU, 15 SQ, 5PU rep scheme was key. It allowed me to keep a nice steady pace and I only had to break the push ups into 3-2 for the last 5 rounds or so. I owe the Lone Survivor Program an additional $1.36 for finishing over 50 minutes – love the fact that there is a positive incentive to take your time this year. Bring on the BBQ!
51:37, 50 strict chinups, otherwise Rx. A little slower than last year (which I did with 100 jumping pullups), but I felt far better than I expected to. So much personal sh#@ going on that I was sure it was going to destroy my ability to do anything like this, but it didn't. I guess Rip was right, strong people are harder to kill. Feeling proud that I am, indeed, hard to kill.
Gooooooo Naaaaaavy! 43 and change, knees and ring rows. First time, wasn't as scary as expected. Let's do it again?
Great day, thanks to CFSBK for a wonderful workout with BBQ included! I kept the 5-5-15-5 going throughout which helped so much. And I finished about a minute faster than year – although ring rows instead of jumping pullups. Next year I'm hoping for a kipping pullup if I can figure that out.
and a note to Asta: send me your email offline so I can forward the link to the photo gig, my email is rgreenspan (at) me (dot) com.
Have a great Memorial day everyone!
Richard.
Great fun at CFSBK. Thank you for organizing such a wonderful event! This year, I did better than the last and I am looking to do better next year.
What an awesome day!
7:30am heat. Finished at 47:43. The pull ups got hard at the end. I was breaking them up 3-2 in the last few rounds. Push-ups were hard early. I broke those up 7-3 at round 9.
Overall, I felt great about this finish and glad I have a benchmark for future Murphs.
Came back at noon with my 2-year old son for some food and he had an absolute blast. Great event and great group of people. Thank you CFSBK!
Awesome time today with everyone doing Murph!
Finished in 39:44, which is just a bit slower than my PR, and a big improvement on recent years. Always motivating to go with all the coaches, and great to see everyone.
On my way to the airport for a school trip (I have my permission slip signed!) Will see everyone in 2 weeks!
Murph (no vest)
44:38
Went again with 10-20-30. Next year I may break the push ups around the squats like lots of folks do. I openly admit to walking in the shade of Douglass St on my last 2 laps.
—
Go Navy indeed Sally, although I'm an Army Dad 😉 So thankful for the service of those who make my life and that of my family's possible in so many ways. As the thoughtful essays from a few of our members reminded us this week, all too often our service women and men are forgotten once they're "done". Lots of you bought tee shirts, of which $5 of each will go to the Lone Survivor Foundation, and that's great. I hope that many of you will also join me and donate $1 per minute of your time today to the LSF. $45 for me in the books.
Peace.
Great day today, maybe my favorite Murph Day ever!
Huge thanks to the volunteers and Farmer Jerry for all the MEAT as well as anyone who brought a side or booze.
Forgot my specific time, but I'm pretty sure it was 49 minutes and change because I was happy to be sub 50. I feel like I move at a consistent pace and am not sure that Ive got that much more in me. I did the calisthenics Cindy style and did 10's on the push-ups until I had to go 5-3-2 and then eventually 3-3-2-2 which worked well for keeping me moving.
What a great day!
I'll be rounding up and donating $50 to the Lone Survivor Foundation
Jess Bailey and I are both dealing with wounded parts so we teamed up our arms and legs and finished in 49:49. I was the legs and added a weighted vest since running a couple miles and doing air squats is not the hard part of this WOD. Those vests are no joke and I loved taking on the challenge of using it today. Thanks to Peter for letting so many people sweat in his, thanks to Jess for being the best arms I could ask for (much stronger than mine on a good day), and thanks to David and everyone else for putting so many resources into pulling this off. Lots of small moments and acts of love today that made me feel grateful to be part of this community and what it stands for.
Baltimore Murph:
1 mile
300 squats
200 situps
100 pushups
1 mile
43:04–The miles were a little long, but only the 2nd one was oppressive because of the sun. Did 20 rounds of 5-10-15 and only rested twice for a few seconds each time. The 2nd mile took over 12 minutes… Like I said, long. Missed everybody today and thought of you in Druid Hill Park yesterday.
Great day on so many levels.
I know I ran out the door for the final run at 34:00-something and after some fact-gathering I know I was back in the gym around 44:00-something, but I feel pretty confident it was faster than a 10 min mile. I was in the zone (at least some sort of zone) and decided to sprint through the finish line and then walk it off across the street in the shade.. without looking at the clock on the wall behind me. I'm annoyed at myself bc I surprised myself w my pace and now I'd like to know my actual time.
Going in though, my goals were not about time but to do all strict push-ups (check!) and not tear on the pull-ups (not check, but I was able to do them all and they were feeling good up until the tearing, so, success!).
I think last year's time was around 47 min and change? and I know I tore my hands on the pull-ups so switched to ring rows at some point and switched to knee push-ups after about 50.
I had so much fun with all you fine people. Thank you CFSBK 🙂
I miss you all on my favorite workout day of the year. No time to do Murph today so I'll have to make it a part of my "back off" week! Thanks to all who are serving and those who have served.
1/2 Murph with ring rows and knee push ups! in 37:26! Now that my first time is over I think I'm ready for the full Murph next year!
I'll be doubling up and donating to the Lone Survivor Foundation!!!
A wonderful day at CFSBK…kudos to David and everyone else who helped!!
Couldn't make it today due to some commitments, but it was perfect weather and all of the social media I can see suggests a great time. Good on ya! And the posts – not just today, but all week were great reading.
Also, strong people, sorry for the 2x about this, but I can't make this Saturday's Spartan Race due to a scheduling conflict – anyone interested in my spot? shpetner at gmail dot com – it's a ton of fun – if you liked Murph…
MURPH! Great energy today at the gym. Was excited and nervous to be WOD-ing alongside such an all-star crew. So grateful to be a part of this community, and to all those who serve others in any form.
55:52, I think. The seconds may be a bit off.
I have a sinus infection. It's nasty and my head was extremely foggy during this… and after. Hoping to be in full health next year!
Did the genius 5pullup-5pushup-15squat-5pushup plan. So helpful. Many rounds were 2/3 or 3/2 on the push-ups.
Plan was to go full RX, but got two big tears in my hands during the 9th round. I put tape on and did two more rounds with pull-ups, but it was too painful. Finished rounds 12-20 with hard ring rows. While pull-ups lasted, all sets of 5. And feeling solid.
My goal was really to do this full and RX, since I never have. I'm disappointed in myself for not just putting the damn tape grips on my hands in advance. Somehow thought I'd be fine; shoulda known better. But I am very happy that I can say actually did 200 push-ups, strict, CHEST TO DECK.
First run was about 8:30. Last run involved a lot of walking, and was probably about 10 minutes or so.
Big thanks and serious LOVE to ASTA for keeping me honest on squat depth (and cleaning up my stuff post-wod) and ASHA for running my 2nd and 3rd laps with me. Asha, if you hadn't done that, I probably would've been a lot closer to one hour and/or would have cried at some point. You are wonderful.
Wow…first attempt at Murph, 54 minutes flat Rx'd, minus 3 rounds of Cindy style 5-5-15-5, as at that point, I had ripped both hands and was bleeding pretty good (which while it's a good excuse, in the end, it's still an excuse). Thank you coach Fox for taping up my hands and getting me back out there.
I still haven't been doing this a year, but I hold my self to pretty high standards, so to say I was actually impressed with myself today is saying something. It was great seeing everyone out there, and I can't wait to do this craziness next year.
Joey B
Congrats to all who completed Murph and thanks to all who served. This is one of my favorite days at the gym so I'm bummed to have missed it.
Murph with no vest in 41:16, which is a lot faster than last year. Stopped for water on my way out to the second run, and walked most of the way to fourth ave after that, so I think there was some room for improvement but overall I'm really happy with my result. Great atmosphere in the gym today. Today was everything I love about CFSBK. Thanks everyone for being such a positive, awesome community!
815 heat, scaled with ring rows and about 15-20 of the final push-ups as knee push-ups. I finished in 59:45, pretty sure I was dead last in my heat, which I'm totally fine with. A few months ago there's no way I could have done 200 push-ups in under an hour, much less doing so with all the other stuff. Also, I think about 5 seconds of that time is attributable to waiting for my daughter to get her helmet on so she could join me on her scooter for my last two laps around the block.
Overall, it was a great day at the gym. Can't wait to do it again next year – and I'm looking forward to lifting my arms over my head sometime around Wednesday. Thanks all!
Did a 1/2 Murph iin 40:30, with a 1 mile run on either end. First one back since missing last year due to an injury. Such a fun day at CFSBK. I had some juice left in the tank at the end–which makes me think I should go for the full murph next year. But for my return–I feel really good about it. Thanks to all for a great day–and those burgers were awesome!
Murph: 10:30 Group: RingRows/120
I thought my time was 55:09, but it may have been 50:09. (I started my final lap when the 11:15 group started, and I'm making the huge assumption that my last lap was not 10mins long.) But whatever, it was fun as f.
Big salute to CFSB for throwing this barn burner in honor of our servicemen and servicewomen; past and present. Respect (and hate) to my friend Kara who came off the street and finished in around 44:00! Also worked the grill for a while with some great CFSB folks and Farmer Jerry.
And my family finally got to meet the coaches, studs, asskickers and good folks of CFSB. Now they understand why I come home after classes crying but also smiling.
7:30 group, first Murph, 50:18, scaled with ring rows, felt a lot better than I thought it would — maintained 5-10-15 the whole way w/out having to break up push-ups. Last lap of final mile wasn't pretty, but very happy all in all. Great spirit in the air, very grateful to CBSX for the whole experience. Maximum respek to the weight-vest wearers! Next year pull-ups…
First Murph!
Such an amazing day – so fun to get to witness all the heats and participate in one myself –
Did the WHOLE THING (scaled) 43:24 Did ring rows and knee pushups but was moving pretty consistently and smoothly although my knees were visibly shaking by my 15th round. Forced myself to run the whole last mile. I was super proud of myself and felt great. I had originally planned on doing a half Murph but felt really good when I got to my 10th round so wanted to push myself and made it to 20. Only 3 months of crossfit and I'm feeling so stoked about my progress. Already looking forward to doing RX next year when we visit from Seattle!!
1:30 Group
First Murph in 55:39 rx
It was great fun.
I stuck to 5-5-15-5 for the whole time and broke up everything into sets of 10. Splitting the pushups onto either side of the squats kept those going well the whole time; Thanks for the tip Noah.
The heat got to me. I got light headed around the 7rd and thought I might loose my breakfast, but felt better by the 17th. David thanks for keeping me going.
Full mile runs with half volume (kipping pull ups, knee push ups, squats)
36:34
I've been very out of shape and wasn't sure if I could take full volume, especially with the push ups (even from the knee). I think doing half was the right call. Hands ripped at the very end and I am sufficiently sore today. One of these days I will do the full volume, RX.
Great time hanging at the BBQ afterwards and getting to cheer on fellow Murph goers. Another great SBK tradition/event!