Murph Strategies and Scaling Options

Every year for Memorial Day, CrossFit Mischief completes the workout hero workout Murph. This workout honors Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. CrossFit gyms all across the world complete Murph on Memorial Day to honor those who made the ultimate sacrifice like Lieutenant Michael P. Murphy.

Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

We encourage everyone to participate in Memorial Day Murph, below you will find different options to break up the 100 pull ups, 200 push ups and 30 air squats at the very bottom of the page are options for scaling the whole workout (partner options etc.) and modifications.

Strategies


Option 1


50 Rounds
2 Pull Ups
4 Push Ups
6 Air Squats

Option 2


33 Rounds
3 Pull Ups
6 Push Ups
9 Air Squats

1 Round
1 Pull Up
2 Push Ups
3 Air Squats

These first two options give you less reps to complete at one time, but more total sets to complete. Use these approaches to have unbroken sets of pull-ups, push-ups and air squats. These are great for anyone because the reps per round are small and manageable for an extended period of time, but athletes need to move fast between movements, because these options could use up a lot of transition time.

Option 3


15 Rounds
5 Pull Ups
10 Push Ups
20 Air Squats

5 Rounds
5 Pull Ups
10 Push Ups

After running 1 mile to start, your legs are already feeling the burn. To best set yourself up for success heading into the second 1 mile run, try this strategy. Start with 15 rounds of 5 pull-ups, 10 push-ups and 20 air squats, then complete 5 rounds of only 5 pull-ups and 10-pushups. This gives you 5 rounds where you don’t have to tax your legs any further, and they can be a bit more rested for the second run.

Option 4


20 Rounds
5 Push Ups
5 Pull Ups
5 Push Ups
15 Air Squats

If you are looking for less rounds, but are worried about 10 push ups at a time this is a great option for you. Five push-ups at a time is a more manageable set than one big set of ten push-ups.

Option 5


20 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

This option is the classic break up for “Murph”. It is similar to the Girl Workout “Cindy”. It is a great option for fewer rounds and larger sets and it spreads out the shoulder heavy movements like the pull up and push up. If you can maintain 5 pull ups and 10 push ups this is a good option for you, but if either (or both) the push ups or pull ups are going to not be unbroken or you will need more rest time to finish the sets, we'd recommend choosing a different option.

Scaling Options



Option 1: Do not wear a vest



Option 2: Partner Murph


Partner with someone and divide the reps & the run (one person works while the other rest)

Option 3: Half Murph


800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run

Option 4: Partner Half Murph



Option 5: Cut the Run


800m Run
100 Pull Ups
200 Push Ups
300 Air Squats
800m Run

Movement Modifications


Pull Ups: Jumping Pull Up, Banded Pull Ups or American Kettlebell Swings
Push Ups: Wall Push Ups, Box Push Ups, Knee Push Ups
Air Squats: Box Air Squats
Run: Walk

630-796-0613
481 N. Commons Aurora, IL 60504 (view larger map)