CrossFit
“Murph”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
(partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.)
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Competitor 1
Snatch
75% 2×2
80% 2×1
85% 1×1
90% 3×1
Clean Pull
110% 1×3
110% 1×3
120% 2×2
Front Squat
70% 1×3
80% 2×2
90% 3×1
For load:
Weighted Pull-ups 5-3-3-2-2-2
(make consistent increases)
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Competitor 2
Snatch
70% 2×3
75% 2×2
80% 3×1
Clean Pull
100% 4×3
For time
1-3-1-5-1-3-1
Ring Muscle-up
Front Squat 205/135
For total reps:
Every 2:00 for 10:00
3 Weighted Pull-ups 35/15 + CTB Pull-ups
(choose reps prior to start)
Face Pulls
3 x 20 -choose weight-
(rest 1:00)
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Weightlifting
Block Snatch (below knee)
80% 2×2
85% 3×2
Snatch Pull (max shrugs after final rep)
110% 4×3
Pause Squat
70% 5×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
Strict T2B
4×10
In memory of Navy Lieutenant Michael Murphy, 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.
