The Murph

This is the workout that pushes body and mind to the limit, as a way of honoring a fallen American service member (it was created by Crossfit in August 2005 to honor the memory of Navy Lieutenant Michael Murphy, who died in Afghanistan earlier that year).

Exercises

Set 1: 1 round

❤️ Vigoroso (Zona 3)

Run

7 minuti

Aim for a 7 minute mile but feel free to go at your preferred pace.

Set 2: 10 round

❤️ Vigoroso (Zona 3)

Pull-Ups

10 ripetizioni

Transition

15 secondi

❤️ Vigoroso (Zona 3)

Push-Ups

20 ripetizioni

Transition

15 secondi

❤️ Vigoroso (Zona 3)

Squats

30 ripetizioni

Set 3: 1 round

❤️ Vigoroso (Zona 3)

Run

8 minuti

Aim for an 9 minute mile but feel free to go at your preferred pace. If you have extra time, do some cool down stretches.

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