The Murph

My alarm went off at 5:30 this morning and I rolled out of bed for my first WOD (Workout of the Day) at San Francisco CrosSFit. I finished my two-week Basics class right before 4th of July and was super nervous to be at an actual class. I have to say, everyone was so nice. Within a few minutes several people had introduced themselves to me. Things were looking good and I was ready to go.

Then our coach wrote the workout on the board. There are only a few WODs I’m really familiar with and that’s because people tend to write blog posts about how hard they are. The two that come to mind are Fran and Murph. Much to my shock, he wrote “Partner Murph”. Everyone grumbled. It’s Friday after all.

The Murph was a favorite workout of a fallen soldier. Here is the description I see written on many box’s websites to describe the WOD. A lot of boxes even hold a special event annually for members to try out the Murph.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y. who was killed in Afghanistan 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 honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


So why was I so intimidated? Most people train for Murph Challenges. They don’t just show up for their first WOD ever and pull out a Murph. Luckily I didn’t have to do that either since we were splitting the workout, but still. The workout is the following:

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run

We each did the 1 mile run at the beginning and end, but could split the pull-ups, push-ups and air squats evenly with our partner. I completed all 50 pull-ups (using both a green and a red band and some assistance from my partner). I made it through 35 push ups (chest and nose to the ground!) before time was called on push-ups. Before heading out on the final mile, I got in 65 air squats. I didn’t get my time because the 7am class had already started before I made it back from my last miler. So now my goal for next time is to simply get a time. 🙂 And I can’t wait to go back on Wednesday!

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