It’s that time of the year again…

CrossFit, Wadsworth, Personal Training, Workout, Weight Loss




...In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of his favorites. MURPH honors this focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


While this is meant to be a meaningful and challenging (40-60 mins usually if scaled appropriately) ‘Hero WOD’, it does not mean that all sense should be thrown out the window and everyone should attempt to RX the workout.


VERY FEW athletes actually ‘RX’ MURPH.



There’s a reason…






Ask yourself:



Would you RX 135#/95# snatches in a WOD if your 1RM is 130#/90#?


-Ummm, NO!


Would you RX 60 feet of handstand walks if you can only hold a freestanding handstand for 3 seconds?


-Ummm, NO!


Same idea here…


If you’ve never done MURPH before, you’re unfamiliar with the level of fatigue that this workout carries (...there’s a reason it’s done once per year!) and the effect it will have on your body.


It’s tough…



Seasoned athletes condition their bodies before this workout to prepare. In the past, I’ve seen Dustin, Kelcie, Nate and others wear a vest during running WODs weeks before MURPH just to prepare and condition for the workout...


(Let’s be honest...Nate just likes to wear a vest anyway!💃🏼)


BUT...It’s not only the weighted run that’s a challenge…


100 pull-ups

200 push-ups

300 squats

...with extra weight!


That’s a SHload of bodyweight movements.


...and the added weight and fatigue of running a mile before…

It just opens you up to BAD FORM.

...and what follows bad form...?





...and for what!?


To click the RX circle in BTWB?

No thanks...not smart...not worth it.





Personally, this will be my 4th MURPH...and I am still not RX’ing. I’ve never RX’d and don’t know that I ever will...and so what!?


I’m 100% fine with it.


In 2015, when I was a ‘baby-crossfitter’ and just figuring things out, I did jumping pull-ups and push-ups on my knees. I broke the workout into 20 rounds of Cindy: 5 pull-ups, 10 push-ups and 15 squats. The run was probably the easiest part that year, and I finished in under 45 minutes.



In 2016, I was probably at my ‘prime’ (pre-injury...the best is yet to come for me! #RAS) and still did not RX. I had become fairly proficient at pull-ups, had strong toe push-ups (though they got a bit ‘wormy’ towards the end of the workout) and of course, squats were my jam...but no vest. It wasn’t appropriate and my movements would not have been safe. I did 20 rounds of Cindy again. That year, I managed to finish in just under and hour.



Last year, in 2017...MURPH took place exactly 10 days before my first shoulder surgery. I was not in great shape at all, but still wanted to, I scaled appropriately and still got a fantastic workout while honoring an American Hero and supporting my CrossFit 330 family. I did a ‘half-MURPH’ that included ring rows and incline push-ups. While I would have loved to have PR’d my time from the year just wasn’t in the stars…



...It’s not this year either…



My 2018 goal on the board in the gym says “MURPH!”



And I will MURPH.



However, even though this is my 4th year doing the workout, my newly repaired shoulders aren’t ready for pull-ups yet or that amount of push-ups.


So, it’ll be another scaled version for me…

...probably different than all my previous years.

...appropriate to my current fitness level, mobility & strength limitations and without regard to EGO!





Here’s a few STRONG suggestions as you prepare for MURPH:


  • Do NOT wear a vest unless you’ve done MURPH before and can do ALL the pull-ups and ALL the push-ups without dropping to your knees. (...that’s straight from Dustin…)

  • Break your reps into rounds of Cindy: 20 rounds of 5 pull-ups, 10 push-ups and 15 squats...or some other rep scheme that works for you. You do not have to do all 100 pull-ups before moving on to push-ups, etc...

  • Consider a half-MURPH or partner-MURPH if that is appropriate for you.

  • Take ego out of the equation and scale the bodyweight movements appropriately: ring rows, jumping pull-ups, incline push-ups, squats to a bench...whatever you need.

  • Forget about where you SHOULD be in your fitness and accept where you ARE. (Ego is the enemy…)

  • Ask your coaches for scaling options that are appropriate for you...that’s what we’re here for!

  • FUEL up and HYDRATE extra well the days leading up to MURPH!

  • Wear your Hero WOD gear & prepare for a GREAT time with your CF330 community.


See you Monday, May 28 at 7:00am, 8:15am or 9:30am!