"Murph" Workout, CrossFit Hero WOD | WODwell
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"Murph" Workout, CrossFit Hero WOD | WODwell
For Time; 1 mile Run; 100 Pull-Ups; 200 Push-Ups; 300 Air Squats; 1 mile Run; Wear a Weight Vest (20/14 lb); Partition the Pull-Ups, Push-Ups, and Air Squats as needed
Dec 7, 2022
Murph Workout Challenge
16K views · 109 reactions | It’s an Academy tradition! Cadets completed the Murph workout…a grueling challenge honoring Navy SEAL Lt. Michael P. Murphy. It includes a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run, all in a weighted vest. More than a workout, it’s a test of endurance, mental toughness, and camaraderie. #CongratsCadets | Douglas County Sheriff's Office | Facebook
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16K views · 109 reactions | It’s an Academy tradition! Cadets completed the Murph workout…a grueling challenge honoring Navy SEAL Lt. Michael P. Murphy. It includes a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run, all in a weighted vest. More than a workout, it’s a test of endurance, mental toughness, and camaraderie. #CongratsCadets | Douglas County Sheriff's Office | Facebook
FacebookDouglas County Sheriff's Offic
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19 reactions | MURPH WORKOUT DAY 61 For Time: Run 1 Mile 50...
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19 reactions | MURPH WORKOUT DAY 61 For Time: Run 1 Mile 50...
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Every Memorial Day, the Murph Workout Challenge reminds us to honor those who gave everything. Today at the 4th Precinct, it hit even closer to home. Captain Gervin and the team showed up to sweat, reflect, and remember—not just for our military heroes, but for Cam and Chris. They carried the weight, embraced the pain, and turned it into purpose. Happy Memorial Day to those who paid the ultimate sacrifice. #murphchallenge #VBPD #neverfogotten | Virginia Beach Police Department
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Every Memorial Day, the Murph Workout Challenge reminds us to honor those who gave everything. Today at the 4th Precinct, it hit even closer to home. Captain Gervin and the team showed up to sweat, reflect, and remember—not just for our military heroes, but for Cam and Chris. They carried the weight, embraced the pain, and turned it into purpose. Happy Memorial Day to those who paid the ultimate sacrifice. #murphchallenge #VBPD #neverfogotten | Virginia Beach Police Department
FacebookVirginia Beach Police
13.3K views8 months ago
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271K views · 3.6K reactions | "Murph" has become a legendary Hero WOD in CrossFit. It honors the memory and sacrifice made by Navy Lieutenant Michael Murphy who was KIA in Afghanistan on June 28th, 2005. The workout was one of his favorites to do while on base. When doing this WOD, you have to dig deep to finish it. | 5.11 Tactical | Facebook
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271K views · 3.6K reactions | "Murph" has become a legendary Hero WOD in CrossFit. It honors the memory and sacrifice made by Navy Lieutenant Michael Murphy who was KIA in Afghanistan on June 28th, 2005. The workout was one of his favorites to do while on base. When doing this WOD, you have to dig deep to finish it. | 5.11 Tactical | Facebook
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271K views · 3.6K reactions | "Murph" has become a legendary Hero WOD in CrossFit. It honors the memory and sacrifice made by Navy Lieutenant Michael Murphy who was KIA in Afghanistan on June 28th, 2005. The workout was one of his favorites to do while on base. When doing this WOD, you have to dig deep to finish it. | 5.11 Tactical | Facebook
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伯伯每天的運動⬇️ 1. 跑步5-10公里 2. 他自己調整的Murph（做3-4組）: - 20 跳躍深蹲 - 20 下斜伏地挺身 - 10個引體向上 3. 重訓：腿/肩膀/手臂/背/二頭 我只能說我聽完真的自愧不如⋯ 然後Murph是一個經典的 CrossFit 訓練 WOD（Workout of the Day），為了紀念美國海豹部隊的 Michael P. Murphy 中尉而設計 🔹 Murph 完整版 • 1 英里跑步（約 1.6 公里） • 100 下引體向上 • 200 下伏地挺身 • 300 下徒手深蹲 • 1 英里跑步 🔹 Half Murph （半程 Murph） 就是把所有動作減半： • 800 公尺跑步 • 50 下引體向上 • 100 下伏地挺身 • 150 下徒手深蹲 • 800 公尺跑步 伯伯是依照自己的經驗去調整，才找到最適合自己的方式 所以最重要的是什麼呢？ 最重要的是： 每個人都應該有屬於自己的一套訓練方法 我們當然可以參考別人放在網路上的訓練過程 但重點是「參考為主」 如果在過程中有任何不舒服或受傷 都要懂得自己去調整 同時 也不要盲目追求網
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