THE MURPH

Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S Navy Seal Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Choose a version of The Murph.

RX'D

For Time:

1 mile-run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run. (If you have a 14/20lb vest or body armor, wear it)

INTERMEDIATE

For Time:

1 mile run, 50 pull ups, 100 push ups, 150 air squats, 1 mile run (start the second run no later than 25:00)

BEGINNER

For Time:

800 meter run, 10 rounds x 10 ring rows, 10 push ups, 15 air squats, 800 meter run (start the econd run no later than 20:00)

Host or Publisher LIFT Performance