2024 murph at crossfit factorial
DATE CHANGE!! >> SATURDAY, MAY 25TH <<
Murph is just around the corner and we're excited to have you join us for this annual tradition. Due to the large number of athletes we expect in each class and the length of this workout, we are laying out some logistics to run on time and give you all the best experience possible.
Please read the information below and help us by following the guidelines outlined.
Table of Contents
The Workout
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
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.
Overview
Murph will take place on Saturday, May 25th and we will only host classes (no open gym.) Registration will open 72 hours in advance, instead of the normal 24 hours.
The gym will be closed on Memorial Day, Monday, May 27th.
Classes will be capped at 25 people (5 athletes per rig).
Classes will start promptly at our standard times of 8am, 9:15am, and 10:30am.
It is critical that everyone be on time and ready to go at the class start time. It’s preferable to be 5-15 minutes early.
Athletes may arrive sooner to warm up and stretch, but please be respectful of the people in the previous class who are still working on their rigs until their time cap.
VERY IMPORTANT - The WOD clock will begin 15 minutes after the start of class and there will be a 50-minute time cap for all work done inside the gym. This means all athletes still working must stop their pull-ups, push-ups, and squats and make their way out for the final run.
Schedule
To stay on schedule and offer every class a positive experience, we will stick to the following timeline:
-0:15-0:00 :: Athletes arrive & set up their stations & equipment
0:00-0:10 :: Class begins with a brief of the WOD and a short warmup
0:10-0:15 :: 5-minute break and final prep
0:15 :: Workout clock starts
1:05 :: Time cap for all work inside the gym
50-minute Rule
We will be enforcing the 50-minute rule to keep classes running smoothly. If you think you may need longer to finish the pull-ups, push-ups, and squats (for an estimated WOD completion time of over 1 hour), we recommend that you scale the workout to finish the designated work within the time cap.
Alternatively, you may join the 10:30am class so if you continue working in the gym past the 50-minute mark, it will not impact other athletes or classes.
Equipment
Please come prepared and be ready at the start of class. If you need any special equipment (i.e., weight vest, rings, bike, etc.), have those set up and ready to go BEFORE the class start time.
All personal items should be left in the cubby area or the lounge area. This includes bags, extra shoes, clothing, belts, and other gear that isn’t in active use. No personal items except chalk and water bottles should be on the workout floor at any point. Classes will overlap and the floor needs to be kept clear for the next group of athletes.
We will have chalk, sunglasses, tape, etc. for sale if you need those on the day-of.
Scaling and Modifications
This workout is tough! Like any hero workout, just being able to complete it in some fashion is an accomplishment. If you have any limitation that may keep you from doing this workout as written and within the time domains we’ve outlined (ex: injury, conditioning, skill level, etc.) there are SO MANY ways that you can still do this workout!
Here are some common ways to modify Murph:
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Partition and re-order the pull-ups, push-ups, and air squats in any way so you can keep moving.
A common way of breaking up the reps is 20 rounds of “Cindy” – 5 pull-ups, 10 push-ups, 15 air squats. But, you can break the reps however you want. Other rep schemes to consider include:
20 rounds of 5 push-ups, 5 pull-ups, 5 push-ups, 15 air squats
10 rounds of 10 pull-ups, 20 push-ups, 30 air squats
CrossFit Games 2016-style: 5 rounds of 20 pull-ups, 40 push-ups, 60 air squats
(Note – breaking up the middle section like this typically is still considered Rx!)
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For example:
1200m run, 60 pull-ups, 120 push-ups, 180 squats, 1200m run
Half-Murph:
800m run, 50 pull-ups, 100 push-ups, 150 air squats, 800m run
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This is similar to doing a half-Murph, but you get to do it alongside another person (more fun!) and rest while they work.
For example:
Partners run a mile together, or split a mile into 400 or 800 meter increments between them
Partners split and share reps to get to a total of 100 pull-ups, 200 push-ups, and 300 air-squats between them, with one partner working and one resting.
Repeat the same run from the beginning
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For example:
Can’t run? Bike 4.8 km instead.
No pull-ups? Use a band or do ring rows.
200 push-ups too many? Try elevated push-ups or knee push-ups
Air squats? Try box squats or lunges
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Chances are very good that you can still take this on! Talk to a coach about how you can adjust the workout to stay healthy and still join in on the fun!
Logistics and FAQs
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Yes, you must sign up for a class slot in order to participate at a given class time! We will have 25 slots available for each class (5 athletes per rig).
Because this is a special event, reservations in PushPress will open 72 hours in advance, instead of the normal 24 hours.
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Nope.
If you do CrossFit regularly, you should be able to take on a great version of this workout. Plus, our class programming for the month of May has been centered around preparing for the movements and volume in Murph, so if you’ve been attending classes this month at least 3x per week, you should be well-prepared.
That does NOT mean that you shouldn’t scale this workout. Murph is no walk in the park and we want everyone to finish before or around 1 hour. Scaling will be necessary for the majority of athletes, so make sure you talk to a coach if you’re unsure how to approach this workout and finish within the time cap, especially if it’s your first time!
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Because this is a very popular once-a-year event and we need space to accommodate overlapping large classes, there will be NO open gym available on this day.
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All of the weight vests in the gym are privately owned. If you would like to borrow one, please check with other athletes to coordinate borrowing directly from them at a different class time.
Another option is to order your own. (But do so soon!) Rogue Fitness has a wide selection of different styles from reputable and popular brands.