It’s Memorial Day Weekend and you know what that means: CrossFit gyms across the planet will unite to perform the same workout across the globe for Memorial Day in order to honor Navy Lieutenant Michael P. Murphy in the classic hero workout “Murph”.
This is a long, hero workout designed to challenge you both physically and mentally. The average finish time will be around 1 hour. Most individuals will complete this workout by performing 20 rounds of “Cindy” (5 pull-ups, 10 push-ups, 15 squats). Only advanced athletes should consider performing this workout unpartitioned. You should only consider completing Murph with a vest if you can normally complete it unvested in 35-50 minutes
The pull-up begins with arms in full extension at the bottom and finishes at the top with chin clearing the bar. Any manner of pull-up is allowed (strict, kipping, butterfly)
The push-up begins with arms in full extension at the top, hips & knees fully extended and finishes at the bottom with chest & thighs touching the ground. The body should move in one uniform plank
The air squat finishes at the bottom with hip crease below knees and at the top with hips & knees reaching full extension
Adaptations / Modifications / Scales
Sub the run for a double distance fan bike (3216 m) or equal distance row (1609 m)
Scale the pull-ups as needed to be able to complete at least a set of 5 unbroken: banded or jumping are great options this week as are ring rows
Scale the push-ups as needed to be able to complete at least a set of 5 unbroken: consider elevated push-ups to a box, banded push-ups in the rig, or knee push-ups
Scale the air squats as needed to be able to perform high quality reps in large sets without stopping.
Remember: LT Murphy did not give his life for you to half ass your range of motion. Modify & scale as needed to your current ability & capacity level. We’d rather see someone get after 50 high quality squats in this workout than 300 mini-squats.