Murph 2017 Rochester MN


For information on Michael Murphy Click Here: Lieutenant Michael Murphy

We are posting this early so you all have a chance to plan your Murph!  Scaling will be heavily suggested.  Half Murph is typically doable by anyone who has been CrossFitting for 6 months or more.  Talk to a coach if you are unsure of the best option for you. Here are some things to do Sunday.

1.  Don’t overdo it on Sunday… no intense WODs that are going to cripple you for tomorrow.   Give the legs the day off.

2.  Hand care 101 – take care of those calluses!  We don’t want blood in the chips & dip!

3.  Eat a LOT.  Plenty of fat and protein today will help ensure you have plenty of gas in the tank tomorrow.  Try this: PR Predictor!

4.  Plan your post-WOD meal… We will have a BBQ post WOD.  Eat Well!

Tips and food for thought.  

Vest or No Vest? 

This should not be a Murph Day decision.  Couple guidelines I like to use for people who as me this question.  Was your last Murph under 35 mins?  If yes, then the next question is have you been training weighted?  If you can answer yes to both of those questions then you are ready to wear your vest.  If not, you need to seriously consider why you want to wear a vest.

At Progression, we are Fitter Faster Stronger and Smarter.  Your likelihood of injury goes up dramatically with a vest if you are not used to wearing one.  Especially in a work out that is going to already push you to your limits.  Runners knees and feet get injured when they are tired.  Shoulders also get injured when they are tired.

How to Attack?

Murph is one of the rare CrossFit WODs where you can choose the rep scheme that works best for your fitness type.  Knowing your weakness and planning your reps scheme based on that knowledge can save you a ton of time and help you finish this one faster then someone of similar fitness who does not plan well.  Here are some options.


The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of
5 pull-ups
10 pushups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beginning).
15 squats


If pushups are a particular challenge for you consider the following scheme
20 rounds of
5 pushups
5 pull-ups
5 pushups
15 squats


If Push ups and squats are going to be an issue try this one.

Similar to the 5-5-5-15
20 rounds of
5 pull-ups
5 squats
5 pushups
10 squats
5 pushups

-When Done.  Get your time.  You will want to know for next year.  Record to BTWB! 

Good Luck Everyone!  See you out there!

Joshua J. Grenell, Owner Progression Fitness.

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