The Original Hero Workout: Murph

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Man, do I have the worst timing or what?  Why I chose today of all days to visit Crossfit Vancouver, I just don’t know.

Today’s workout of the day was an old personal favorite of mine – Murph – the original Crossfit Hero workout.  For those of you who aren’t familiar with this workout (count yourself lucky), it’s a nasty, down-right beat down of a workout.

Murph:  complete for time

• 1 mile run;
• 100 x pull-ups;
• 200 x push-ups;
• 300 x air squats;
• 1 mile run.

Keep in mind when Glassman originally created this workout, it was Rx’d with a 20-pound vest to simulate body armor.  Today, I didn’t use a weighted vest – my 210lbs frame was weight enough for me!  Also, when doing this workout you can do the pull-ups, push-ups and air squats in any combination for the total reps to be completed, however, the 1 mile runs have to be the bookends of the workout.

My time to complete, a new PR for me was 39:47 (about 4 minutes better than last time I did it).

Hint: Thanks to T-Bear from CFV who gave me the breakdown for Pull-ups, Push-ups and squats like this:

• 17 rounds x (Push-up x 6; Pull-ups x 5; Push-ups x 4; Squats x 17)
• 3 rounds x (Push-up x 6; Pull-ups x 5; Push-ups x 4)
• then finish with 11 squats

Total for the above is 100, 200, and 300… give it a rip!  Let me know how you do.

For the full history of Murph, check my blog post:  The Origin of Murph.