Murph
The Murph Hero WOD honors U.S. Navy Lieutenant Michael P. Murphy, who was killed in action on June 28, 2005, during Operation Red Wings in Afghanistan. This grueling workout of running, pull-ups, push-ups, and air squats is a true test of endurance, mental toughness, and perseverance, often performed on Memorial Day.
Equipment required
High Bar
Structure
1 Round(s)
1600mRunning
♂︎ 9 kg ♀︎ 6 kg
100×Pull-up
♂︎ 9 kg ♀︎ 6 kg
200×Push-up
♂︎ 9 kg ♀︎ 6 kg
300×Air Squat
♂︎ 9 kg ♀︎ 6 kg
1600mRunning
♂︎ 9 kg ♀︎ 6 kg
Rx Format
1 Round(s)
1600mRunning
♂︎ 9 kg ♀︎ 6 kg
100×Pull-up
♂︎ 9 kg ♀︎ 6 kg
200×Push-up
♂︎ 9 kg ♀︎ 6 kg
300×Air Squat
♂︎ 9 kg ♀︎ 6 kg
1600mRunning
♂︎ 9 kg ♀︎ 6 kg
Intermediate Format
1 Round(s)
1600mRunning
100×Pull-up
200×Push-up
300×Air Squat
1600mRunning
Scaled Format
1 Round(s)
800mRunning
50×Ring Row
100×Push-up
150×Air Squat
800mRunning
Start your workout with TOPWOD
Take this workout straight into the TopWOD app. The built-in timer adapts to the format and keeps you focused on performance.
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