CrossFit ‘Hero WODs’ are workouts dedicated to men and women who have given their lives in the line of duty. To show respect, they’re generally tougher, heavier or longer than your standard CrossFit fare, making them infamous in the functional fitness community.
Perhaps the most well known of them, ‘Murph’, is definitely no exception to that rule. Dedicated to US Navy SEAL Lt. Michael Murphy, (who was later portrayed by Taylor Kitsch in the 2013 biographical blockbuster Lone Survivor), many in the CrossFit community will be donning weighted vests this weekend to commemorate the fallen in what has become known as ‘The Murph Challenge’.
A combination of running, and bodyweight movements, ‘Murph’ challenges nearly every muscle in your body, as well as your lungs, and moreover, your grit.
If you want to take on the challenge this weekend, you can find the workout below. The calisthenics movements are bookended either side with a one mile run, but you can break down the individual reps however you wish – the most popular option being to complete 20 rounds of 5 pull-ups, 10 press-ups and 15 squats, with minimal rest. Some prefer to go ‘unpartitioned’ meaning you complete all reps of each movement before moving onto the next, but we’ll leave that up to you.
Go at your own pace and scale the movements or distances to suit your own fitness levels. If you can manage and have a weighted vest wear it; the idea here being that every body gives their own personal version of 100% effort.
Run 1 Mile
1 mile is a challenging but short distance, but remember there’s a lot of work to do after this so don’t come out of the gates too hot, lifting your knees high (A) and driving ahead with your arms (B).
Pull-up x 100
You’ve got a lot of reps to get through here, so keep the sets short from the beginning. Grasp a pull-up bar with an overhand grip over shoulder-width apart. (A) Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar, (B) pause before lowering to the starting position.
Press-up x 200
Drop into a strong plank position, with your core tight and hands on your dumbbells (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.
Air Squat x 300
Take deep breaths and find a rhythm. Standing tall (A), keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor (B). No half-reps here, please. Then drive up.
Run 1 mile
This is the home straight, if you’re gunning for a fast time this is where you can really open up and give it all you’ve got, otherwise. Just hold on tight and push hard until the very end.
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