Turn2CrossFit – CrossFit
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
Here are some other options for “Murph”
“Cindy Style”
1 Mile Run
20 Rounds:
5 Pullups
10 Pushups
15 Air Squats
1 Mile Run
“Smart Sets”
1 Mile Run
20 Rounds:
5 Pushups
5 Pullups
5 Pushups
15 Air Squats
1 Mile Run
“Ten Total”
1 Mile Run
10 Rounds:
10 Pullups
20 Pushups
30 Air Squats
1 Mile Run
“Half Murph”
800m Run
50 Pullups
100 Pushups
150 Air Squats
800m Run
**This may also be done as Partner Murph