THE MURPH

LIFT Performance

The Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S Navy Seal Lt. Michael Murphy.

409 Canal St

Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S Navy Seal Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005. Choose a version of The Murph. RX'DFor Time: 1 mile-run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run. (If you have a 14/20lb vest or body armor, wear it)INTERMEDIATEFor Time: 1 mile run, 50 pull ups, 100 push ups, 150 air squats, 1 mile run (start the second run no later than 25:00)BEGINNERFor Time: 800 meter run, 10 rounds x 10 ring rows, 10 push ups, 15 air squats, 800 meter run (start the econd run no later than 20:00)

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THE MURPH

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THE MURPH

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