Your Guide to Bank Holiday “MURPH”

Mark your calendars! Bank Holiday Weekend Murph will return on Monday, May 27th. This annual worldwide event and CrossFit tradition is one of Glevum’s most beloved events and we hope you will join us.

We’ve put together this guide to help prepare you for the day and the workout. If you’re new to the workout or have questions, ask any question to a coach at class! Please read the entire post so you’re in the know on all of the pieces that make this event click.

What is MURPH?

The CrossFit Hero workout Murph was created in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005. The workout has become a Memorial Day tradition amongst the CrossFit community and a way to honour not only Michael Murphy but all of those who died while serving in the United States military.

What is the schedule?

Glevum runs this event in heats. Athletes will sign up on WODBoard for a workout start time. Please arrive before your start time so you can be warmed up and ready to start with your heat.

Doors to the gym open at 7:00 a.m… Heat times:

  • 7:30 a.m.
  • 8:00 a.m.
  • 8:30 a.m.
  • 9:00 am
  • 9:30 am.
  • 10:00 am.

Please note, that you must be signed up in WODBoard to participate. Due to the structure of this workout and the number of individuals participating, we will not be able to add people to a full heat. Please arrange to come at a different time with available spaces if necessary. Thank you for your cooperation in this. 

When should I get there?

Please arrive before your heat start time with enough time to warm up and be ready to go. Your scheduled heat time is when we say, “3-2-1-Go!”  Please note, due to the number of people in each heat, individuals warming up will NOT be able to get on the pull-up bar during their warm-up.

What is the workout?

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Men wear a 20-lb. vest, women wear a 14-lb. vest.  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honour of the focused warrior who wanted nothing more in life than to serve his country and the people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armour, wear it.

What are the scaling options?

  1. Do the workout as it’s written but without a 20 or 14-lb weight vest.
  2. Do the workout without a weight vest, and do half the reps of pull-ups, push-ups, and squats (50/100/150).
  3. In teams of 2, without a vest, partners run the mile together and split the pull-ups, push-ups, and squats. For the pull-ups, push-ups, and squats, only one partner can work at a time.
  4. In teams of 2, without a vest, partners alternate 400m runs for the mile and split the pull-ups, push-ups, and squats. Only one partner can work at a time for the run and all bodyweight movements.

How should I partition my reps?

You can partition the pull-ups, push-ups, and squats in any way you’d like. Here are some of the more popular options:

  1. 20 rounds of 5 pull-ups, 10 push-ups, 15 squats
  2. 33 rounds of 3 pull-ups, 6 push-ups, 9 squats AND one round of 1 pull-up, 2 push-ups, 3 squats
  3. 50 rounds of 2 pull-ups, 4 push-ups, 6 squats

The push-ups are the movement that limits folks the most. We recommend that you choose the rep scheme that contains a push-up number that you can ALWAYS do. As an example, if an athlete knows they can always get out 6 push-ups, but 10 is probably not going to happen, then they select option 2 EVEN if they look at the pull-ups and think, well I can do more per round than that. 

What if I need help with scaling options and warm-up or need a pep talk?

As always, the coaches are here to help! Many of the Glevum coaches will be running the event heats and they will be around and available to chat. We’ll also have a suggested warm-up on the board.

Will there be food this year?

Yes! We will host a bit of an afterparty this year. Please bring a whole food item to share (we’re serious – save the sugar-laden foods and processed carbs for another event). Great ideas include fruits, vegetables, salads meats, nuts, sausages, etc. If you’re not sure, just ask. Thanks for your cooperation on this as we work together toward fitness and health.