Name: Playbook - Hailey Nolin - Murph
Uploaded: 2022-12-29T15:50:45.113Z
Duration: 90 min
Description: Murph

For Time*:
1 mile run
100 pull ups
200 push ups 
300 squats
1 mile run
*Complete all in a 20 lb or 14 lb vest or body armour.

Modifications:
This whole workout is extremely challenging. Feel free to opt out of the weight vest, especially if this is your first time doing it. Typically this workout is done on Memorial Day by CrossFitter aRound the world every year. The ‘prescribed’ version of it above can be scaled or modified to make it do-able for you. If you need to partition the movements into rounds of 5 pull-ups, 10 push-ups, and 15 air squats, that can be done. Make this workout your own and something that you know you can accomplish in about an hour. You can do banded pull-ups or jumping pull-ups and push-ups on your knees or band assisted. For air squats, you can squat to a box or wallball. You can also do a 1/2 murph by cutting everything in half, or even a quarter murph. Remember, this is all about finding what works best for you.

About Murph: The Murph WOD is a hero workout named after Navy Lieutenant Michael Murphy.

The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®.

It is important to remember that The Murph Challenge is more than just a workout. It is a tradition that helps push us, humble us, and allows us the opportunity to dedicate a bit of pain and sweat to honor LT. Michael P. Murphy (SEAL), a man who sacrificed everything he had for our freedom.

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

There are many ways to do pull-ups in CrossFit. The first one is the first way shown, called butterfly pull-ups. These take a long time to learn.

The second one shown is a kipping pull-up. These are great to start out with! 

Strict pull-ups are shown at the end just so you are familiar with what one looks like. We don’t typically do these in a metabolic conditioning workout, usually just accessory work to strengthen them.

You can add a band to the bar and hook your feet in so that these can be done assisted, or you can do jumping pull-ups. Feel free to adjust this movement accordingly.

Pull-Ups

Your chest MUST touch the ground for each rep to count.

Make sure you keep your elbows tucked into your body as shown in the video.

You can also do these on your knees or to a box if you are scaling the workout or just starting push-ups.

Push-Ups

Make sure your hip crease passes below your knee crease when you are going down.

Arms can be wherever you need in order to stay balanced.

Chest up, eyes up!

Air Squats

Murph

Deadly! First CrossFit WOD I’ve done in a long while. 41:36:92 finish. Not the greatest but got it done!

Murph

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