CrossFit South Brooklyn

Established 2007

Crush Week: “Murph”

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“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.” It is now 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.

Post time and Rx to comments.

Murph Day 2018 Is Here!

All regularly scheduled classes (including AM Open Gym) are cancelled today for Murph Day. Here’s all the other important stuff you need to know!

  • If you’d like to learn more about Michael Murphy and the origins of “Murph,” this is a great place to start.
  • 190 CFSBKers are registered to do “Murph” today, but there are still a few spots left in several heats. You can sign up here! If you decide not to do it at the last minute, please delete your name from the spreadsheet so someone else can take your place.
  • Since there’s no charge for this workout (the class won’t be deducted from your weekly limit), we suggest that you make a $20 (or more!) donation to K9s for Warriors in lieu of class payment. Thanks to all who have donated! We’ll have a kiosk set up to accept donations at the gym today, or you can go HERE to support this terrific cause.
  • For scaling options and game plans, see Coach Fox’s very useful post, “Murph Is For Everybody.”
  • Shooting to get on the leaderboard for “Murph”?  You’ll have to do it in a weighted vest (20/14 lbs), and be sure to let a coach know that you’re going for it before your heat starts. 
  • CFSBK will provide a keg, burgers, and sausages, but please bring more delicious foods, especially side dishes!

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History of Memorial Day PBS
Murph Tips Beyond the Whiteboard

Comments

  1. Thanks again to CFSBK– all the coaches, grillers and planners of the event–had a great day. Such an awesome community event and the potluck was delicious! I’m still dreaming of that farro salad!!

    Did full Murph, but with ring rows instead of pullups. Was actually about :40 slower than last year. Ended at 38:43. Hm. Push-ups felt hard, air squats were slower than my fastest because I’m really trying to work on being more vertical in my squat, and hitting full depth. Didn’t get any no reps! Oh well, maybe I’ll try it with a vest next year if I can fix my shoulder… Not my best, but pretty good considering I’m not 100% working capacity!

  2. This was such a fun day! I wish I could have stayed longer to cheer and eat – will plan appropriately next year.

    My first Murph at CFSBK and my first Murph in a very long time. I scaled to 1/3 pull-ups and push ups and did the full 300 squats (sets of 3-6-27) + the runs. I think this was a little conservative but I also ripped only small holes in my hands and think I’ll be able to shampoo my hair tomorrow so I’m going to consider that a win. I finished in 36-ish minutes – could have gone a bit faster on the runs in particular but this felt good and was such a great experience.

    Just have to say what a fun day this was – I loved having the opportunity to do something physical and reflect on what Memorial Day is for, I loved getting the chance to cheer some folks on before and after my heat, I loved having time to chat with folks I see in group class but don’t often have time to speak with at length. This is such a wonderful community, and I’m thankful to be a small part of it.

  3. Such a fun event. Thanks CFSBK!! 😍Unfortunately I missed most of the BBQ, but I’m glad I got some of it and hang out with the community.

    This was my first Murph. I was uncertain I could do all the push-ups. But I did them. I was super happy to do full volume in under 1 hour. 🎉

    I split the work into 20 rounds of 5/5/5/15.

    I pushed in the first run, which helped avoid the crowd in the tight places and let me choose a good spot near the bars when I arrived.

    Pull-ups felt strong. It was a great opportunity to focus on the techinique and practice. 🤓

    Push-ups were the bottleneck. Tight core driven with a little kick of the feet helped a lot. I was starting and finishing at the bottom for most of it, essentially lowering an extra time. Then Fox told me that I should start and end at the top. 👍🏼
    At the end I did an extra five push-ups after the last squats without realizing I was already done. 😬

    Air squats were ok. Past the half I couldn’t do the 15 unbroken and I needed breaks. Using the elbows as a depth reference was useful, but it gets tiring. Next time, I’ll let my arms hang loose to save them.

    I tried to avoid resting before the pull-ups and squats resting just before the push-ups. I think that was effective. The push-ups right after the pull-ups were harder than after squats.

    I started the final run right after I was done with the squats and extra pull-ups. At least I tried. I ran to the corner and had to walk for half a block. My final push in the exercises raised my heart rate and that didn’t help (I’ll avoid that next time). But once I started running again I was able to stabilize at a strong pace. I caught Jay at the very end and pushed him on a final sprint. 😄

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