Memorial Day “Murph”


Memorial Day “Murph”

Alpine CrossFit – CrossFit

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Murph has ARRIVED! Please make sure to sign up for your heat ahead of time! Heats are 8:00 am and running every 30:00 until 9:30 am (4 Heats Total)


Warm-up (No Measure)

Memorial Day Murph Warm-Up:

400m Run, then…

3 Rounds:

5 Ring Rows

5 Inch-Worms

10 Lunges

then , 2-3 Rounds:

3 Pull-Ups

6 Push Ups

9 Air Squats

*Use the 2-3 Rounds as a way to gauge your scales. If 3-6-9 is difficult, choose a scale from below…


Running= 800m Runs. Assault= (100/80) (125/100 cal if you’re an athlete who would wear a weight vest for this workout)

Pull-Ups= Jumping Pull-Ups, Ring Row or Banded.

Push-Ups= Scale to a box or to an AbMat (Shorten distance)

Air Squats= Box Squats or Sit-Ups (If LB tweaks/injury).


Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Lil Murph (Time)

If you are new to CrossFit, or recovering from an injury or pregnancy please consider modifying with this variation

For Time:

800 m run

50 pull-ups or ring rows

100 elevated push-ups

150 air squats

800 m run

Partner Murph (Time)

Partners Run 800m together, then

100 Pull-Ups

200 Push-Ups

300 Air Squats

*Repetitions are alternated when each partner performs 1 Round of “Cindy” (5 Pull-Ups/ 10 Push-Ups/ 15 Air Squats)

then, Run 800m Together again.