CrossFit has been a popular choice for workouts for a long time. A major reason for that is because of how effective it is in achieving a wide range of fitness goals. There are so many different workouts as part of CrossFit, but one of the most notable is the Hero WOD Murph. The CrossFit Hero WODs are workouts created by CrossFit in order to honor those men and women who have made the ultimate sacrifice while in the line of duty. The “Murph” is a classic Hero WOD, one that has a reputation for being particularly brutal.
The CrossFit hero WOD “Murph” was created in the honor of Navy Lieutenant Michael Murphy, who fell in action in Afghanistan on June 28, 2005. This particular workout was named after the Lieutenant’s favorite workout, which was previously known as the “Body Armor” due to the use of the 20 lb. vest or body armor during the workout. The workout consists of the following:
As previously mentioned, all of these aspects of the workout are done with body armor or a 20 lb. vest on.
When you look at this workout on paper, you may not find it all that difficult. It can take a long time to complete this workout, but it is still one of the most popular of the hero workouts. You do have to start and finish with the 1 mile run, but everything in between can be done in a few different manners. You can adjust the order of how you want to complete these or you can partition them and only do a few at a time until you get to the amount that you need to complete. The most common strategy of completing the “Murph” is to partition the reps into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. There is also the option of not using the vest, which you may not have a choice if you don’t have this option available to you. The average time to complete the Murph without a vest is about 48 minutes for men and 52 minutes for women.
If you are attempting the “Murph”, this will offer some tips on how to survive this brutal WOD. The first thing that you need to do is avoid some of the most common mistakes when doing this workout. Never sprint through that first mile. In fact, during the entire workout, you will notice the best results if you pace yourself. This will ensure that you can complete the workout. Rehearse the workout regularly up until the day before the workout. On that day, you will need to mentally prepare yourself for the workout. While a lot of it is physical, there is a lot of mental fortitude that is essential to complete this workout.