The Murph

This is the workout that pushes body and mind to the limit, as a way of honoring a fallen American service member (it was created by Crossfit in August 2005 to honor the memory of Navy Lieutenant Michael Murphy, who died in Afghanistan earlier that year).

Exercises

Satz 1: 1 Runde

❤️ Kräftig (Zone 3)

Run

7 minutes

Aim for a 7 minute mile but feel free to go at your preferred pace.

Satz 2: 10 Runden

❤️ Kräftig (Zone 3)

Pull-Ups

10 Wiederholungen

Transition

15 seconds

❤️ Kräftig (Zone 3)

Push-Ups

20 Wiederholungen

Transition

15 seconds

❤️ Kräftig (Zone 3)

Squats

30 Wiederholungen

Satz 3: 1 Runde

❤️ Kräftig (Zone 3)

Run

8 minutes

Aim for an 9 minute mile but feel free to go at your preferred pace. If you have extra time, do some cool down stretches.

Verwandte Workouts

Crossfit WOD Friday 101231

40 minutes, Intensiv

Workout (rapid)

8 minutes, Mäßig

Spartan Supreme

1 Std 4 Min 53 Sek, Intensiv

Crossfit WOD Monday 101101

15 minutes, Intensiv

Spartan Run

33 minutes, Intensiv

50 Push-Up F

6 minutes, Mäßig

Workouts mit demselben Equipment

PHASE 1 EXIT TEST

13 minutes, Anfänger

Ladder Levitation

5 Min 19 Sek, Mäßig

Titan Strength Builder

25 Min 24 Sek, Mäßig

MURPH

1 Std 22 Sek, Intensiv

Crossfit WOD - Woodsman Style Extended

34 minutes, Intensiv

Hanging Upside-Down Crunches & Hanging Leg Lifts

2 Min 49 Sek, Intensiv