Workout of the Day
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it. Gym vests are limited and first come first serve.
Scaling Options
Volume Modifications
This simply means decreasing the total number of reps or the distance on the run. A common sub would be to do 3/4 of the volume on the calisthenics or 2/3 distance on each of the mile runs. You can decrease volume across the board, or only on the movements that you struggle most with.
Movement Modifications
If any movement is outside of your ability to perform, even with decreased volume we can easily modify the exercise. Push-Ups can be taken from the knees or elevated, pull-ups can be ring rows or banded and the run can be subbed for a row if needed as well.
Sequence Modifications
Finally, perhaps it’s just the muscular stamina that will catch up to you. For example if Push-Ups are the hardest part of this workout, you can perform 20 rounds of:5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 squats to break up the push-ups into two sets of five.
Intermediate Example
1-mile Run
-then-
10 Rounds of:
5 Push-Ups
5 Pull-Ups
5 Push-Ups
15 Air Squats
-then-
1-mile Run
Start the second run no later than 30:00
This variation cuts the calisthenics volume in half.
It also provides a suggested partitioning of the reps. If your push-ups are very strong, consider 10 rounds x 5 pull ups, 10 push ups, 15 squats instead to decrease transition time.
Beginner Example
800m Run
-then-
10 Rounds of:
5 Ring Rows
10 Push-Ups (from knees or box elevated)
15 Air Squats
-then-
800m Run
Start the second run no later than 25:00
This variation halves the total running volume, halves the calisthenic reps, and utilizes more foundational scales for the upper body movements.
CrossFit Group Class Programming Template (WK2/8)
Schedule
- The gym will be open from 7:30am until about 1pm.
- We’ll start a heat of Murph every half hour from 8am to 11:30am. You can sign up for a heat time here. Warm-ups are DIY so get to the gym early enough to start the workout at your heat time. We’ll do a whiteboard brief, answer any questions then start the workout.
- We’ll also be grilling and hosting a potluck with food being served by 10am. The gym will provide all the meats (vegan options as well), bread, condiments, cutlery as well as some beer and seltzer. Members are asked to bring a side for the potluck. (fruit, chips, desserts etc)
- This is a family and dog friendly event however we ask that everyone be mindful of their human and fur offspring to not interfere with the workout and be respectful with their footprint.
Who was Murph and our benefactor K9s for Warriors
Memorial Day recognizes the human cost of war. We perform this workout to reflect upon the realities and ultimate sacrifices service members have made while serving in the United States Armed Forces. For some additional context about this event check out these reflections about Memorial Day Murph from CFSBK coaching alumni Noah Abbott as well as the video below.
This workout is dedicated to United States Navy Lieutenant Michael Murphy who perished in 2005 during combat in Afghanistan. Michael Murphy was posthumously awarded the medal of honor and purple heart for his service. He was also CrossFitter who created this workout which he originally called “Body Armor” because he would perform it with his body armor vest that would be worn during deployment. This workout was later renamed “Murph” in his honor and is performed all over the country and beyond on Memorial Day.
Murph is a free event and we request that members make a donation on behalf of team CFSBK to K9s for Warriors which trains service dogs for veterans suffering from PTSD.