#WODoftheWEEK 'Murph' 5.25.2018

Small deeds done are better than great deeds planned
— Peter Marshall


For time: w/ 20 lbs. vest

Run 1 mile

100 pull-ups

200 push-ups

300 air squats

Run 1 mile

Nothing gets me more amped than watching Josh Bridges crush 'Murph' in this workout from the CrossFit Games a few years back. Gives me the chills. Every. Time. 

That being said, if you have done 'Murph' before, you know what a grind physically and mentally it is. It's the WOD that keeps on giving. And if you haven't done it before, you are in for a real treat. Every Memorial Day, thousands of athletes put on the vest and tackle this amazing 35-45 minute workout that is full of grueling movements that will test you in every single way. 


Obviously, there are multiple ways to break this one up. Most people do 20 sets of: 5 pull-ups, 10 push-ups and 15 air squats just to keep moving, but you could also do it this way: 10 sets of - 10 pull-ups, 20 push-ups and 30 air squats. 

Either way, pace the run, break up the rounds into either 10 or 20 (however you're feeling) and just keep moving. 

For scaling, you can do banded pull-ups, knee push-ups and still do the squats as prescribed. If the volume is too much for you, scale the numbers to the following: 

  • 50 pull-ups

  • 100 push-ups

  • 150 air squats

Anyway, do the workout however you can, and come back and post your times on this blog down below! Continue reading for more info on Murph and how to sign-up on the national site. 

Courtesy of:  The Murph Challenge

Courtesy of: The Murph Challenge


LT. Michael P. Murphy (KIA)
United States Navy (SEAL) 
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.

Sign-up for the 'Murph Challenge' this Memorial Day Here