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Crossfit Workout Murph

Crossfit Workout Murph

Crossfit Workout Murph

Every year on the American Memorial Day weekend, CrossFitters in affiliates all across the world perform the Hero WOD called ‘Murph’. Murph is a workout that has become famous within CrossFit, not just for its extreme toughness, but for what it ultimately represents. ‘Murph’ is not simply another workout done in a class to increase our fitness before moving on to what else we have going on in our lives. It is a workout designed to honour and remember the men and women of all the armed forces all over the world that have lost their lives to defend our freedom. As is the case with every Hero workout, this has a story of courage and sacrifice behind it.


The Murph workout was originally created by Navy Seal Lt Michael P Murphy who died in Afghanistan on June 28th, 2005. The ‘Murph’ WOD or work out of the day consists of a one mile run, 100 pull ups, 200 push ups and 300 air squats with another one mile run. This workout is completed as fast as you can with a weighted vest if possible.


Michael P. Murphy, who was born on 10 September 1976, is a United States Navy SEAL officer and Medal of Honour recipient who was killed in Afghanistan. He joined the U.S. Navy after high school at the age of 19 and became a Navy SEAL officer in 2002 as an enlisted man and then commissioned as an officer in 2003. On 28 June 2005, he volunteered to be a part of Operation Red Wings with three other members of his team to pursue Taliban leader Ahmad Shah near Asadabad, Afghanistan but were discovered by local goat herders just hours after inserting onto an observation post overlooking Shah’s house on 2 July 2005. Murphy led his team to defend themselves against two waves of enemies before being shot through the neck during the second wave and killed instantly when he tried to activate his grenade at point-blank range while lying wounded on the ground which resulted in wounds that are usually fatal even for fully healthy people because it destroyed quadriceps muscles and ripped a hole into femoral arteries which caused him to bleed out from four points on his body within seconds. RIP soldier.


For more information: The Murph Challenge – Lt Michael P Murphy


The Crossfit workout of the day is a workout that lasts for a certain time depending on the workout. The workout consists of exercises that are done in an alternating fashion to keep the heart rate up and the body moving. This WOD is not limited to those who are just Crossfitters, you can do even it at home without any equipment or gym membership.


Here at BW CrossFit this weekend we will be joining the global CrossFit community who will come together to do this special workout. This is exactly what we are doing on Sunday May 29th at 10am. We have space for 30 pull ups, so let’s fill the box to show our support.


It is very important for you to remember to drink plenty of water consistently throughout your workouts and it is essential that you stay hydrated during Murph .If you are dehydrated this can lead to fatigue and poor performance which will hinder your ability to complete the other exercises well enough in order to get the most out of your workout. Furthermore, hydration helps maintain endurance levels so be sure to get your H2O!


Even if you are not taking part why not come down to our box in Holton Le Clay, Grimsby and help support our members complete this difficult challenge.

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