Memorial Day Murph

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 sets:

100m Jog

5 Ring Rows (Or body rows)

10 Air Squats

5 Inchworms

10 Hanging Scap Retractions


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

Target Time: Faster than before!

Time Cap: 2 Hours 😉


Murph time! Honor our veterans and be thankful for our Freedom! This is always an aerobic piece that we can test our mental toughness during.


You may choose if you partition reps, do rounds of Cindy, and/or if you wear a vest.

Run: Consistent pace you can do the first and last mile at! Don’t come out hot.

Pull ups: Stick to manageable sets out of the gate. Keep the kip forceful and fast to save the arms

Push ups: Start with smaller sets than you think you should! There’s nothing wrong with coming out with sets of 3-5 fast sets every 15-20 seconds and doing bigger sets near the middle or end. Don’t burn out!

Air Squats: Just stay moving as much as you can and grind through it! Keep weight mid foot and use those glutes/hips! Mentally thinking of it in sets of 10-15 can help.

Cool Down

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