What Was Your Time in the CrossFit Murph Workout?

CrossFit Murph is an infamous workout that honors the memory of Navy Lieutenant Michael Murphy, who was killed in action during the War in Afghanistan. The workout consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run, all while wearing a 20-pound weighted vest.

My Personal Experience:

As a seasoned CrossFit coach, I had the opportunity to participate in the Murph workout last Memorial Day. Donning the weighted vest, I started with a 6-minute mile run, followed by 100 pull-ups in sets of 10. The push-ups were a true test of endurance, as I broke them into sets of 20. The squats, while challenging, were the most manageable portion. The final mile run was a grueling finish, but I managed to complete it in under 7 minutes.

My Time:

My overall time for the Murph workout was 34 minutes and 45 seconds. While I was proud of my effort, I know I have room for improvement in the future.

Tips for Beginners:

  • Break the workout into smaller sets.
  • Focus on proper form rather than speed.
  • Hydrate well before and during the workout.
  • Listen to your body and take rest breaks when needed.
  • Don't give up!

Related Questions:

  1. What is the purpose of the CrossFit Murph workout?
  2. What are the different exercises involved in Murph?
  3. How should you modify the workout if you're a beginner?
  4. What is a good time for the Murph workout?
  5. What are the benefits of completing the Murph workout?

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  • Rogue Fitness Weighted Vest
  • Nike Metcon 7 Training Shoes
  • TRX Home2 System
  • Hyperice Hypervolt Go Massage Gun
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