Wednesday 5.22 : Murph This Saturday

This Saturday marks the 6th year we will be doing the workout “Murph” over Memorial Day Weekend.

Memorial Day “Murph” is a long standing tradition in CrossFit as a way of making the weekend about more than just good weather, good times, drinking, and good food. Not that there is anything wrong with those things, but it allows us to take a moment….or a few hours….to do something a bit more before we focus on all that.

“Murph” is in some ways THE Hero workout of all Hero workouts. The Heroes are a long list of workouts created by CrossFit HQ that are standardized throughout the world. They are named after men and women who have died in the line of duty, be it military, first responder, or sometimes other unique situations where people gave their lives helping others.

The story of who “Murph” is made after, Lt. Michael Murphy, is incredible and told in the story The Lone Survivor which is an amazing book and a pretty exhilarating movie. I highly recommend reading the book. Murph himself was a Navy SEAL who lost his life on a doomed mission in Afghanistan that is told in unbelievable detail in the pages interspersed with details of the insane training that SEALs go through. A Lando Must Read for sure.

Hero workouts are always a bit upper level, either in length, intensity, or both. “Murph” definitely falls into the “both” category. Like all workouts, however, it can be scaled the same way we scale things every day at CrossFit Lando. As written “Murph” is as follows:

Run 1 Mile, then
100 Pull-ups
200 Push-ups
300 Air Squats
Then Run 1 Mile

The pull-ups, push-ups, and squats can be broken up any way you want, with the runs done as written first and last. Many people do a combination like 20 rounds of 5 pull-ups, 10 push-ups, 15 squats. Any way you want really means any way you want, including straight through, though that is usually done by more experienced people. Come give it a try on Saturday!

Murph Day 2019: Saturday, May 25th @ 930am. Drinks and food to follow.

Come to CrossFit Lando Charlestown at 10am on Saturday, May 25th and go at “Murph” with all your Lando brethren. We will be doing it like last year with more experienced/Rx people going first at 10:00 and scaled and first timers going at around 10:20/10:30 once the first heat has a solid amount of work done and room for everyone starts opening up.

Do not worry about being able to do the workout or not. There will be a time cap of 60-75 minutes, with everyone given plenty opportunity to finish. This is supposed to be a workout where you suffer a bit just as Murph and his comrades did many years ago. At the same time we will help you get through it safely and without losing all the fun from it. It really will be like any class you take and I promise you you will not regret giving it a shot. It truly is for everyone, beginner through elite.


Strength: Deadlift
2-2-2-2-2, hold each rep at the top for 2 full seconds

WOD: Buy in : 45 Burpees, then
Front Squat 115/75
Toes to Bar

S: 30 Burpees, 75/55, Knee to Chest, Scaled Push-ups
L1: 95/65, Knee to Elbows
Rx+: 135/95


Core: 3 Rounds, each element 1 minute
– MB Weighted Situps
– Standing Alt. Knee Raises, MB OH
– MB Thruster
– Russian Twists

Conditioning : Buy in 45 Burpees, then
Goblet Squat
Toes to Bar/Knee to Chest
Lunges (scale up to holding MB or KB)

The Program
1. Strength and WOD

2. Walking Lunges (Back Rack)
4-4-4-4-4, each leg, heaviest able

3. 8-6-4-2
Strict HSPU x2
Rope Climbs