The Murph Challenge
Every Memorial Day (U.S.) crossfit gyms around the country as well as other groups / individuals participate in the Crossfit Hero Wod ‘Murph’ which is a challenging and grueling workout. Other than being in quarantine, this year is no different. The Murph Challenge is an annual fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation. This event is held on Memorial Day to honor fallen Navy Seal, LT. Michael P. Murphy and those who fight for our freedoms. The reason to participate in this challenge is not to come in first, or to do each movement the way it is prescribed. It is to honor the fallen during this holiday weekend.
The workout is simple:
If this didn’t seem that difficult of a workout, try wearing a weighted vest (14lbs for women; 20lbs for men). No weighted vest? You can wear a weighted backpack instead. Although this is the way the workout was to be completed, there are several scaling options available including not wearing a weighted vest.
Here are a few quick videos to help guide you for each movement along with modifications/scaling options.
Keep in mind that even modifications may not work for everyone. If you feel pain, skip the exercise and substitute a different version or try one of the alternatives listed below.
Pull-ups
Need a Modification? Try These:
Push-ups
Need a Modification? Try These:
Air Squats
Need a Modification? Try These:
Don’t have pull-up bar at home or have limitations for running (weather/injury)? Try these at home modifications:
8 min of cardio / 100 push-ups / 200 sit-ups / 300 squats / 8 min of cardio
100 burpees / 100 push-ups / 200 sit-ups / 300 squats / 100 burpees
Does this seem too long of a workout? Try cutting the whole workout in half. There are numerous modifications to this workout that suit everyone.
When it comes to rep schemes each set of pull-ups, push-ups and squats can be broken up, which is the preferred way to chip away at this. It's good to go in with a plan (rep scheme) and not try to blast through the workout. The workout as a whole taxes your body, so it's best to stay at a steady pace. If you go out too fast for the run, your legs won't have enough time to recover for the squats. If you go too hard on the pull-ups or push-ups, your arms will feel like jello. There are numerous rep schemes to follow including the crossfit workout "Cindy" which consists of doing 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats. If that's too much at one time, try doing 50 sets of 2 pull-ups, 4 push ups, and 6 squats, which is my favorite version.
No matter how you choose to complete this workout the reason remains the same, honoring our heroes and fallen soldiers. It's designed to push yourself and incorporate a little bit of pain and sweat for someone who had given their all. The Murph Challenge itself is free, but donations are always welcome through the website. If you register online, you can receive a t-shirt and a hat to commemorate this event. The Murph Challenge may be specific to LT. Michael P. Murphy, but it is also to honor all fallen soldiers during the Memorial Day Holiday.
You can read more about this event here for more information
Have a safe holiday weekend everyone!