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CrossFit Tucker – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
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”. From here on it will be 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.

STIMULUS

DESCRIPTION

Every Memorial Day, we perform the Hero Workout “Murph”, which honors Lt. Michael Murphy

This is a longer, high volume bodyweight workout

You can partition the pull-ups, push-ups, and air squats however you see fit

A common option here is 20 rounds of 5-10-15

There is also the option to wear a 20/14 pound vest (9/6 Kilos)

Choose a rep scheme and variations that will allow you to complete this workout in 45 minutes or less

UPPER BODY MOVEMENTS

Choose options for the upper body movements that allow you to complete the partitioned pull-ups in 1 set and the push-ups within 1-3 sets within the workout

If a weight vest will prevent you from being able to accomplish this, we recommend completing the workout with just your bodyweight

Workout Options

UNPARTITIONED OPTION

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Mile

PARTITIONED OPTION A

1 Mile Run

20 Rounds:

5 Pull-ups

10 Push-ups

15 Air Squats

1 Mile Run

PARTITIONED OPTION B

1 Mile Run

10 Rounds:

10 Pull-ups

20 Push-ups

30 Air Squats

1 Mile Run

MODIFIED VOLUME A

1 Mile Run

10-15 Rounds:

5 Pull-ups

10 Push-ups

15 Air Squats

1 Mile Run

MODIFIED VOLUME OPTION B

800 Meter Run

8-10 Rounds:

5 Pull-ups

10 Push-ups

15 Air Squats

800 Meter Run

AMRAP OPTION

AMRAP 45:

200 Meter Run

5 Pull-ups

10 Push-ups

15 Air Squats

Substitutions

RUN

2000 Meter Row

4000 Meter Bike Erg

100/80 Calorie Assault or Echo Bike

160/115 Calorie Schwinn Bike

PUSH-UPS

Reduce Reps

Elevate Hands (Box or Bench)

Knee Push-ups

PULL-UPS

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

300 Sit-ups (If No Pull-up Bar)

100 Inverted Rows

Dumbbell Plank Rows (100 Each Side)

Double Dumbbell Bent Over Row (100 Total)

Single Arm Bent Over Rows (100 Each Side)

Odd Object Bent Over Rows

Warm-up

200 Meter Run

2 Rounds:

30 Seconds Inchworm to Push-ups

30 Seconds Active Spidermans

30 Seconds Russian Baby Makers

200 Meter Run

2 Rounds:

30 Seconds Pausing Air Squats (3 Seconds in Bottom)

30 Seconds Dead Hang From Pull-up Bar

30 Seconds Front Plank to Push-up Plank

200 Meter Run

2 Rounds:

3 Strict Pull-ups

6 Push-ups

9 Air Squats