Happy Memorial Day, Community Fitness Club! It has become a tradition in many American fitness communities to perform a workout known as “Murph” on Memorial Day. “Murph” is done in honor of Lieutenant Michael P. Murphy, a U.S. Navy SEAL who died in Afghanistan on June 28, 2005.
This workout is very challenging. It is performed to honor those who have sacrificed their lives in service to our country. Don’t be afraid to push your limits.
The pull-ups, push-ups, and air squats in today’s WOD can be partitioned as desired. For example, you could do 5 rounds of 20 pull-ups, 40 push-ups, and 60 air squats, 10 rounds of 10 pull-up, 20 push-ups, and 30 air squats, or 20 rounds of 5 pull-ups, 5 push-ups, 15 air squats, and 5 more push-ups. Do whatever works for you.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Murph
For time:
1 mile run (1600 meters)
100 pull-ups
200 push-up
300 air squats
1 mile run
*All with weight vest (20lb/14lb)
Don’t be intimidated if you can’t do “Murph” Rx. You can scale the workout to your current fitness level and still honor our country’s heroes. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
400m run, 400m row, or 100 jumping jacks
25 ring rows
50 wall push-ups
75 air squats to plyo box
400m run, 400m row, or 100 jumping jacks
*Suggested partitioning: 5 rounds of 5 ring rows, 10 wall push-ups, and 15 air squats
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
800m run, 800m row, or 250 jumping jacks
50 jumping pull-ups
100 kneeling push-ups
150 air squats
800m run, 800m row, or 250 jumping jacks
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
Comments