On Sunday, the 26th of May we will be doing arguably the most famous workout in CrossFit called
"Murph." The workout "Murph" is a challenging and iconic workout named in honour of Navy
Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28, 2005. It was one
of his favourite workouts, and it has since become a widely recognised benchmark workout within
the CrossFit community.
Murph can be a significant goal in CrossFit. It provides a benchmark to measure progress and
serves as a milestone in your fitness journey. It's important to note that doing Murph is a
significant challenge, and it requires a high level of fitness, strength, and conditioning. It's crucial
to have proper training, experience, and familiarity with the movements involved to avoid injury. If
you are doubting whether this is the year to give it a go, chat to one of your coaches and see if
this is the year to attempt this workout.
We will be doing two versions of the workout:
Murph
For Time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
Partitioned Murph
For Time:
1 mile Run
10 rounds for time:
10 Pull-ups
20 Push-ups
30 Air Squats
1 mile Run
We will be doing this workout in Zuid so book your spot!
Class times are: 9:00-10:30 and 10:30-12:00
East and West we will have a class style murph so it will be appropriate for all levels and also it
will be doable in the time frame of a standard CrossFit class. If you are not doing the official
Murph you still have an opportunity to have a ‘taster’ of Murph at the other locations.
Below is what will be programmed in class.:
Class Murph
For time:
800m run
5 rounds of:
10 Pull-ups
20 Push-ups
30 Air Squats
800m run
If you have any questions regarding Murph, please reach out to Nic or email
crossfit@vondelgym.nl.
