My First Murph

by - Tuesday, May 28, 2013

CrossFitters celebrate Memorial Day by doing Murph -- one of the hero WODs.


For time:

  • 1 mile Run

  • 100 Pull-ups

  • 200 Push-ups

  • 300 Squats

  • 1 mile Run

Partition the pull-ups, push-ups and squats as needed. Start and finish with a mile run. If you've got a 20-pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

So yea, I was pretty scared going in, but I had a game plan: 10 pull-ups, 20 push-ups, 30 squats repeat 10 times.

My friend Greg invited me to his CrossFit gym up in Baltimore so we could do Murph together, and I was very glad to have the moral support.


Sixty-five people showed up to do the workout. 65!!! So there was definitely a lack of space on the pull-up bar. We broke into two heats to do the workout but the bars were still crammy.

My new game plan was to knock out the pull-ups as fast as possible.

I ended up doing 25 pull-ups, 20 push-ups, 30 squats and repeating that until the pull-ups were done and then knocking out the push-ups and squats.

Twice during the push-ups my arms just sort of gave out, and I collapsed on my face. My legs held up surprisingly well through the squats, but that last mile was brutal.

The lactic acid in my legs made moving my feet in a forward direction seemingly impossible. I saw lots of people walking during that last mile and I was so determined to run the whole thing.

I swear I have felt better at mile 26 of a marathon than I did at the end of that mile, but I ran every step, even though it was pretty slow.

I finished the whole thing in 44:18.

Me and Greg post-Murph

And today, I'm very, very sore. My calves hurt, my shoulders are tight, but man Murph was a fun and awesome workout. And I have until next Memorial Day to work to improve my time.

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  1. great job girl! I did it on Saturday. It's rough. Can't wait to improve my time next year either!

  2. Amazing time!! This WOD killed me, but wouldn't take it back for anything! I finished in 62:23 and everything is jelly today. I'm extremely proud to do it RX (minus the vest); did kipping pull-ups, real push-ups, and butt-to-grass squats.
    Shoulders are smoked, quads are on fire, somehow got a bruise or two on my ribs (can't imagine?!) but I cannot wait until next year! Plan for next year is to wear the vest and rock it in an hour or less!


  3. GREAT time!! I couldn't do it yesterday at my box b/c my family needed some mama time so I'm planning on doing it on Make-Up Friday!! I have to make some modifications (assisted band pull-ups and push-ups on my knees) but I'll get it done! Hoping for under an hour!!

  4. That is a fabulous Murph time! Way to go! We had 34 ppl show up to our gym for Murph - and I got to coach it! It was amazing to see everyone push through it. I had a guy do it all with the 20# vest and he finished in like 49 minutes and change. Just wow!

  5. murph is crazy! great job!