Memorial Day Murph Challenge (Modified) for the non-Cross Fitters

Home of the Free…because of the brave. Each year on Memorial Day, athletes from all across the country participate this weekend in this challenge to honor this fallen soldier, Michael Murphy.

It was the favorite workout of Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005 at the young age of 29.

He awarded the Congressional Medal of Honor after his death.

Murph workout itself consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run, all done consecutively.

This Hero WOD first appeared in CrossFit in 2005 and is usually performed on Memorial day.

 

 

 

 

I have a modified version for you.

Why Modified?

The Murph is a great workout. and is a great test of your stamina and endurance. For that reason it is often used in Crossfit Games.

However it may not be suitable for everyone.

 

Here is your option:

Start with:

8 Minute Jog or Jumpropes

10 Rounds total:

10 Presses with dumbbells

20 Push Ups

30 Squats

Finish with:

8 min Jog or jumprope 

 

On Monday, Memorial Day we challenge you to get outside and do the Murph Challenge. Post your pictures and tag us! We want to see the most creative picture! Use hashtag #fitwarriorsvisalia

/by