• Mazen Nassar

WOD-5/26/18. MURPH


What is the Murph workout you ask? Check out the tips and strategy to help you excel. In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

Tips: Fully hydrate before, during and after workout.

Make sure to do lots of foam rolling and dynamic stretches.

Due to the eccentric motions in pull ups with weights and high rep count – this workout can cause rhabdo which can be very painful. Be physically conditioned before you try this workout and drink lots of water. Work your way up from partioned sets with no weight vest to doing Murph with no partition for time under an hour. Your eventual goal is to do Murph with a 20 lb vest or a ruck (backpack) with no partion in under an hour.

Extend your arms all the way at the bottom of the pull up. If you don’t you are holding your muscles under tension which can increase muscle tear and with potential dehydration (you will be sweating like crazy in this workout) you could develop Rhadbo (excessive muscle tearing) which can debilitate you. Average times for this workout can range from 47 minutes to 57 minutes. Overall you should try to break 1 hour if you can. The fastest Murph times are from 27 mins-35 mins. 40 mins-55 mins good time. 60 + average athletes.


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