Many of you have never done “Murph” before, but you shouldn’t be afraid. Yes, the workout is difficult – it’s a 1 mile run, then 100 pullups, 200 pushups, 300 squats, and then ANOTHER 1 mile run (and Rx’d is with a 20lb weight vest), but you shouldn’t let that dissuade you from coming in on Friday. And being able to break up the pullups, pushups, and squats in any way you like almost makes it downright easy! No, seriously – I didn’t make that workout up, nor did I make up the fact that you should come in on Friday to do it.
I avoided that WOD for about a year before I was handed a 20lb weight vest one day (while visiting CrossFit Marina in Huntington Beach, CA, no less) and told that I was starting in 30 seconds. Though I was terrified, I quickly strapped on the vest and started running when I heard 3-2-1-GO! Guess what? I finished, and lived to tell the tale.
And if you think you’re proud of yourself after one of our “normal” workouts, just you wait until you finish “Murph.” You don’t know what accomplishment is until you cross the threshold at the gym after your second mile and triumphantly yell “TIME!!” before collapsing into a heap on the floor.
Now before you go complaining about this “Murph” guy and his horrible workout, you should know that this workout was named after Navy Lt. Michael P. Murphy, who was posthumously awarded the Medal of Honor for his heroic actions in Afghanistan in 2005. This was one of his favorite workouts, and we can all only hope we do it justice. The best way to do that, of course, is to give it everything you’ve got.
See you all on Friday for some REAL CrossFit fun! (And no, you don’t have to “rest up” to make it through this!)