Performing “Murph” On Duty

STIMULUS
Total time: 30 Minutes

White Board Brief
Happy Thanksgiving!! Obviously, today is all about being thankful for what we have, mainly our family, friends, and fitness and we will celebrate that together. Murph, by design and rightfully so, is supposed to be challenging as it reminds us of how much individuals and families in the military community have sacrificed to allow us to have this day of peace. However, it does not mean that we need to train without our main focus of being on duty at the front of our mind. So we are going to make sure we are honoring the intent of the workout while staying operationally functional throughout the effort by managing volume and intensity. Performing Murph as written while on duty is only putting the public and your teammates at risk by taking yourself out of the fight…remember that.

If we are still working towards the capacity to perform:
10 unbroken strict pull ups
20 unbroken kipping pull ups
20 unbroken push ups off our toes

AND/OR have never performed Murph in under 50 Minutes:

Perform all the gymnastics without any weight vest. We know some of you may have done this before with a vest and have not met these requirements, however, for today, please trust us and follow the guidelines – they are designed for your long-term benefit. If you have your heart set on wearing a weight vest, perform the runs with the vest and then unloaded for everything else

Modifications

1. Run

• If we cannot run due to injury, bike 200 meteres

1. Pull ups

• If we can perform 2-5 pull ups consistently, perform 5 total
• If we are still working towards the capacity to perform our first strict pull up, perform jumping pull ups today
• If you don’t have a pull up bar, perform ring rows or bent over DB rows at a light weight

1. Push ups

• If we have the capacity to perform 10-15 consistent push ups off our toes, perform 20 total
• If we have the capacity to perform 3-7 consistent push ups off our toes, perform 10 total
• If we are working towards push ups off our toes, perform either: wide-stance push ups, kipping push ups, or push ups off an elevated platform, or off our knees and follow the same rep guidelines as above.

1. Air Squats

• If 30 total air squats will take us over :40, cut the reps to 20.
• If we cannot squat, we will perform some sort of a hip flexion/extension movement depending on our injury

NO PROGRESSIVE SCALING WILL BE ALLOWED: WE FINISH ON THE SCALING OPTION THAT WE STARTED ON, AND WILL NOT MOVE TO AN EASIER OPTION. E.g. we start on regular pull ups and then move to jumping pull ups because they are easier. That is ignoring the body’s sign that it needs to rest and forcing yourself through the range of motion through an easier scale can do damage to your body. If you are failing reps during the workout, its ok, it happens, instead of just winging it and making something up on your own, cut the reps down. Please do not self-scale.

GENERAL WARM UP (4 Minutes)
4 Minutes for quality and space check:
100 meter run
2 Pull ups
4 Push ups
6 Air squats

BREAK (1 Minute)
Read workout description from CrossFit.com:

“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.”

WOD (50-60 Minutes)
“MURPH-like”
EMOTM 30 Minutes:
Minute 1: 100 meter sprint
Minute 2: 10 Pull ups
Minute 3: 20 Push Ups
Minute 4: 30 Air squats
Minute 5: 100 meter sprint

• if you have a 20lb vest, wear it

COOL DOWN (10 Minutes)
1 Time through – Foam Rolling
10 Passes (Down and Back) on foam roller
Lower back
Upper thoracic
Subscap (L/R)
Lats (L/R)
Glutes (L/R)
Hamstring (L/R)
Calf (L/R)
Heel chord (L/R)
Quad (L/R)

1 Time through – Stretching
Pigeon Pose (:30/side)
Crossbody hip stretch (:30/side)
Sit and reach (:10 – L/Middle/R)
Child’s pose (:10 – L/Middle/R)
Forearm stretch, palms down (:20 L/R)
Forearm stretch, palms up (:20 L/R)