By Sam Cortes, Communications Coordinator
Hi everyone!
This is a workout popularized by CrossFit and is named after Navy Lieutenant Michael Murphy. I have to admit that there are many things about CrossFit that I do not agree with but this workout consists of exercises that are pretty common and this is fairly balanced in that it has upper body push, upper body pull and plenty of lower body work with the squats and the 1 mile runs at the start and finish. This is quite possibly one of the most difficult body weight workouts you will ever do. I will show you the actual workout and then at the bottom of the page a modified version that is still very hard.
Equipment needed: Chin up bar or monkey bars
Workout:
Run 1 mile
100 Pull Ups
200 Push Ups
300 Body Weight Squats
Run 1 mile
Record your time
How to attack this workout for best results – Run your first mile then complete 20 sets of 5 Pull Ups, 10 Push Ups and 15 Squats. If you need a band to help with the Pull Ups feel free to do that and work up to doing the workout without the band.
Modified Murph:
Run 1 mile
50 Pull Ups or 100 Inverted Rows
100 Push Ups
300 Squats
Run 1 mile
How to attack this workout for best results – Run your first mile and then complete 20 sets of 2-3 Pull Ups (10 sets of 3, 10 sets of 2) or 20 sets of 5 Inverted Rows, 5 Push Ups and 10 squats. You should not need help from any bands to complete this workout especially if you do the Inverted Rows instead of the Pull Ups.
Schedule a couple recovery days after this one.
Good Luck, Stay Healthy and Be Safe!
Below are some times as determined by CrossFit based on their data.
70 min 07 sec – Fitness Level 0 – Beginner athlete
63 min 45 sec – Fitness Level 25 – Beginner athlete
57 min 17 sec – Fitness Level 50 – Average athlete
47 min 01 sec – Fitness Level 75 – Average athlete
40 min 37 sec – Fitness Level 90 – Advanced athlete
36 min 45 sec – Fitness Level 95 – Advanced athlete
32 min 34 sec – Fitness Level 98 – Elite athlete
