In CrossFit, What is a Murph Workout?
A Murph workout in CrossFit is a legendary full-body workout that honors Navy Lieutenant Michael P. Murphy, a U.S. Navy SEAL who died in Afghanistan on June 28, 2005.
Typical Murph Workout:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 squats
- 1 mile run
Requirements:
- Wear a 20-pound weighted vest throughout the workout.
- Perform unassisted exercises with strict form.
- Partition the reps as desired, but do not break any movements.
- Complete the workout within a designated time frame (typically 60 minutes).
Variations:
- Half Murph: Half the number of reps in each exercise.
- Partner Murph: Divide the reps between two partners.
- Weighted Murph: Add weight to the exercises, such as dumbbells or a kettlebell.
Benefits:
- Improves muscular endurance and strength
- Enhances cardio and lung capacity
- Builds mental toughness and resilience
Related Questions and Answers:
- Who created the Murph workout? It was created by CrossFit founder Greg Glassman.
- What is the goal of the Murph workout? To honor Navy SEAL Michael P. Murphy and test physical and mental limits.
- How long does it typically take to complete a Murph? 20-60 minutes.
- What is a good score for a Murph workout? Sub-18 minutes for elite athletes, under 30 minutes for fit individuals.
- What is the significance of the weighted vest? It simulates the weight of the gear that Navy SEALs carry during missions.
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