Saturday 5/28/22

Since 2005, CrossFit has posted workouts meant to honor CrossFit soldiers and first responders who made the ultimate sacrifice. A list of all Hero WODs can be found here. May’s monthly focus zeros in on one specific hero workout — Murph.

CrossFit typically programs Murph on Memorial Day in the United States.

“Murph”

For time:

1-mile run

100 pull-ups

200 push-ups

300 squats

1-mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Athletes can also consider adding an extra challenge to this workout by wearing a 20-lb (9-kg) weight vest.