Ideally, the pull-up bar is 1 foot above your reach.
Post time to comments.
Compare to 150328.
Scaling:
This workout is a mental grind. Newer athletes can adjust to a time-priority approach and work at a continuous pace. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Complete as many reps in 12 minutes of:
Jump touch burpees
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Post time maintained at each pace to comments. Scale split times as needed.
Compare to 160613.
Scaling:
Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.
Intermediate Option:
On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Beginner Option:
On the C2 rower:
Pull a sub-1:55/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:05/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile
*Partition the pull-ups, push-ups, and squats as needed.
*If you’ve got a 14/20-lb vest or body armor, wear it.
Or:
Hero workout of your choice
Review the list of Hero workouts and honor someone with an all-out effort.
Post your choice of workout and result to comments.
If you perform Murph, don’t forget to log your score in the Progress tab in the CrossFit app.
You can also support the Murph Challenge by officially registering at themurphchallenge.com or by donating directly to the LT Michael P. Murphy Memorial Scholarship Foundation at murphfoundation.org.
Today’s workout was created in 2005 in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Mike’s favorites, and he’d named it “Body Armor.” It is now 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.
Compare to 230529.
Scaling:
By design, most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Keep in mind that “challenging” is a relative term and athletes should adjust workouts to align with their physical and psychological tolerances. If you are performing Murph, partition the pull-ups, push-ups, and squats as needed. Consider 20 sets of 5 pull-ups, 10 push-ups, and 15 air squats or 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats. If you have completed Murph previously, consider performing the pull-ups, push-ups, and air squats unpartitioned. Beginner athletes should reduce the work to a level that is attainable yet still challenging.
Intermediate option:
For time:
Run 1 mile
50 pull-ups
100 push-ups
150 air squats
Run 1 mile
*Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25 minutes into your workout.
Or:
Hero workout of your choice.
Review the list of Hero workouts and honor someone with an all-out effort.
Beginner option:
For time:
Run 800 meters
Then, 10 rounds of:
5 ring rows
10 push-ups with hands elevated on a box
15 air squats
Then, run 800 meters
*Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20 minutes into your workout.
Or:
Hero workout of your choice.
Review the list of Hero workouts and honor someone with an all-out effort.
Resources:
The Kipping Pull-up
The Push-up
The Air Squat
Murph Hero Workout
Memorial Day Murph: An Origin Story
Fallen But Not Forgotten: How CrossFit’s Hero Workouts Honor Fallen Service Members
Download the CrossFit Games app
Complete as many rounds as possible in 20 minutes of:
20 single-under crossovers
10 burpee pull-ups
12 GHD sit-ups
Post rounds and reps to comments.
Goal: Conditioning + pulling endurance.
Notes From Michele:
This is our homage to the Open and Quarterfinals coming soon! It's a bodyweight workout that can make you dizzy!
Last year, we faced single-under crossovers and burpee pull-ups. Today, we're combining these two movements with one that will interfere by adding a large range of motion hip flexion. There is no rest unless you've practiced your single-under crossovers.
Slow and steady wins the race. These movements take various times and rushing, especially on the crossovers, can cause unnecessary mistakes. There's no real rhythm in this workout so you'll need to adapt to the speed of execution of each movement. The burpee pull-ups will eat up a lot of time, but if you move efficiently, creating the same steps for each rep, you will find the rhythm. The GHD sit-ups will feel the most chaotic since it's a high-velocity movement, but we can control that by taking a quick breath at the top of each rep and controlling our descent with the help of gravity. To help with proper mechanics and prevent dizziness, keep your gaze neutral and focus on a point far away from you such as where the wall meets the ceiling.
Scaling:
Intermediate option:
Complete as many rounds as possible in 20 minutes of:
4 x [4 single-unders + 1 crossover]
10 burpee jumping pull-ups
12 GHD sit-ups to parallel
The biggest sticking point in this workout is the technical demand of the crossovers. This is why we've split the work into short sets with one crossover at the end. If this is not a challenge, reduce the number of single-unders completed between crossovers until 20 total jumps have been accumulated. The pull-up bar should sit 2-3 inches below the wrists for the jumping pull-ups.
Beginner option:
Complete as many rounds as possible in 20 minutes of:
20 single-unders
6 up-down jumping pull-ups
12 AbMat sit-ups
Beginner athletes should start at a conservative pace. Approach this workout as you would a 5K run: You wouldn’t begin at a 400-meter sprint pace. Aim to keep the single-unders as smooth as possible; that’s your recovery time.
Resources:
How to Count Crossovers
The Burpee Pull-Up With Greg Amundson
The GHD Sit-Up