Murph Hero workout at the best gym in Greeley

Honoring Sacrifice and Strength: Why Every Athlete Should Take on the Murph Hero Workout

In the world of CrossFit, some of our workouts stand out not just for their physical intensity, but for their deeper meaning and significance. One such workout is “Murph.” Named in honor of Navy Lieutenant Michael P. Murphy, who lost his life in Afghanistan in 2005, the Murph Hero workout has become a symbol of resilience, sacrifice, and camaraderie within the CrossFit community.

In this blog post, we’ll delve into what the Murph workout entails, its origins, why both seasoned athletes and newcomers alike should consider taking on this challenge, and how our coaches can help tailor the experience to your individual fitness level.

Understanding the Murph Hero Workout

Every year on Memorial Day, our gym in Greeley, CO, and thousands of other CrossFit gyms around the world, take on “Murph!”

The Murph workout, also known simply as “Murph,” consists of the following:

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.

Optionally, athletes can wear a weighted vest throughout the workout, symbolizing the extra weight carried by service members in combat. This grueling regimen tests not only physical endurance but mental fortitude as well.

Why Should You Participate in Murph?

  1. Honoring Sacrifice: Participating in the Murph challenge is a way to pay tribute to the brave men and women who have made the ultimate sacrifice in service to their country. Lieutenant Michael P. Murphy’s story of heroism and selflessness serves as a reminder of the valor displayed by military personnel around the world.
  2. Building Mental Toughness: The Murph workout is not for the faint of heart. It pushes you to your limits, both physically and mentally. Enduring through the fatigue and discomfort of the workout fosters mental resilience and fortitude that can be applied to other areas of life.
  3. Fostering Camaraderie: One of the defining aspects of the CrossFit community is its strong sense of camaraderie and support. Participating in Murph alongside your fellow Helix’ers creates a bond forged through shared struggle and accomplishment. The encouragement and motivation provided by other athletes can make a daunting challenge feel more manageable.
  4. Setting and Achieving Goals: Whether you’re a seasoned athlete or new to fitness, completing the Murph challenge is a tangible goal to work towards. Breaking the workout down into manageable chunks and gradually building up strength and endurance can be incredibly rewarding. Crossing the finish line of the second mile run after completing the bodyweight exercises is a moment of triumph and accomplishment.

Modification and Variations

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While Murph is undeniably intense, we understand that not every athlete is at the same level of fitness. Therefore, we have many different modifications and variations to ensure that you can still challenge yourself while staying safe and avoiding injury.

Intermediate Variation: Murph With Reduced Volume

For intermediate athletes who may be doing their first Murph, reducing the volume of work can make this Hero workout more approachable.

The Intermediate variation is:
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run

Consider moving on from the middle section at 25:00 and heading out the door for your second run.

Beginner Variation: Murph With Modified Movements

For beginner athletes and those who are working to develop capacity and full range of motion in push-ups and pull-ups, movement modifications may be used in combination with reduced volume.

A good starting point for Murph beginners is:

For time:
800-meter run
50 ring rows or jumping pull-ups
100 push-ups from the knees or with hands elevated to a box
150 air squats
800-meter run

Consider moving on from the middle section at 20:00 and heading out the door for your second run.

Another Common Approach: Partitioned

A widely embraced tactic for managing the significant volume of work is to complete rounds of another common CrossFit benchmark workout: Cindy. Athletes who use this method break the work into 10-20 rounds, each round comprising of 5 pull-ups, 10 push-ups, and 15 air squats, in the same sequence as the CrossFit benchmark Cindy. This method has proven to be an efficient means of pacing oneself through the rigors of the challenge. A good target for athletes is to perform the middle section of pull-ups, push-ups, and air squats in 20 minutes or less, whether that involves completing 20 rounds, 10 rounds, or some other volume of rounds.

Partner Murph: In the spirit of camaraderie, many of our athletes choose to do “Partner Murph.” In this format, teammates can divide the work among themselves, sharing the repetitions and running together. This not only fosters a sense of teamwork but also provides encouragement and support throughout the challenge.

Commit Now to Joining us on Monday, May 27th

The Murph workout is more than just a physical challenge – it’s a testament to the indomitable spirit of the human body and mind. By taking on this demanding workout, you will honor the memory of those who have served and sacrificed while pushing yourself to new limits. Whether you’re a veteran CrossFit athlete or a newcomer looking to test your mettle, participating in the Murph challenge is a deeply meaningful and rewarding experience that exemplifies the ethos of resilience, sacrifice, and community. With the guidance and support of our coaches, along with the flexibility of modifications and variations, athletes of all levels can embark on this journey of self-discovery and strength.

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