– WORKOUT OF THE DAY –
“MURPH”

For Time:

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

*Wear a weighted vest if possible (20/14)
*TC: 90:00 minutes
*There are many ways to partition this workout if necessary. Show up, ask, and lets put in work.

F: Partition as needed to finish the workout.
P: As Written *straight through
E: Sub 38:00

The “Murph” workout, a popular CrossFit “Hero WOD,” is performed annually, especially on Memorial Day, to honor and remember the life and sacrifice of Lieutenant Michael P. Murphy, a U.S. Navy SEAL who was killed in action in Afghanistan. It’s a challenging workout, including a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run, often with a weighted vest, to test both physical strength and mental endurance