At CrossFit Choice, we’re gearing up for one of the key events in the CrossFit calendar. It’s about honouring a hero’s legacy and pushing your own limits, the perfect combination. Get ready to tackle the Murph workout on Monday 27th May, an iconic CrossFit Hero WOD that really is as challenging as it is rewarding.


At CrossFit Choice, we love to mark these key events in our gym’s calendar so we want to get as many members and non members involved as possible.


What is Murph?

Named after U.S. Navy SEAL Lt. Michael Murphy, who courageously sacrificed his life in Afghanistan, the Murph workout is a gruelling test of strength, endurance, and mental toughness. 


The WOD consists of:

– 1-mile run

– 100 pull-ups

– 200 press-ups

– 300 air squats

– Another 1-mile run

All while wearing a weighted vest (10kg for men / 5kg for ladies)


How It Works

Participants of the WOD have the flexibility to break down the pull-ups, press-ups, and air squats as needed. So this can be completely adjusted to the athletes ability.


Coach Karl’s Recommendations

As with any CrossFit workout, all movements and reps can be tailored to each individual, just because it states 100 pull ups it doesn’t necessarily mean that each participant will complete 100 strict pull ups.  In the past we have tailored this movement to jumping pull ups, ring rows and during the pandemic the movement was completely changed to Kettle Bell Swings.

Each participant will be given guidance from one of the coaches on how best to tackle the workout and what the numbers and distances will look like for them. 

An example of breaking down Murph is shown below:

1 Mile Run

20 Rounds of Cindy:

5 Pull Ups

10 Press Ups

15 Air Squats

1 Mile Run


This works great for those who have capacity to move quickly through the body weight movements unbroken for the first five rounds, with quick transitions during the exercises 


How we would tailor this for our athletes:

    • The initial 1 mile run to be complete under 10:00, distance can be tailored to meet this time
    • The pull ups, press ups and air squats to be completed unbroken for the first 5 rounds, reps would be tailored to meet this demand
    • If any athlete is not on the final run come the 40:00 mark, they would be sent on the run.  The distance would be tailored to allow them to complete the final distance within 10:00


There is no requirement to wear a weighted Vest if athletes have not completed Murph previously OR if they haven’t completed Murph in under 45:00 without a Vest.


A key point to note when tackling a ‘Hero’ workout is than when it becomes challenging and it will at some point during the workout, just remember that an individual laid down there life for the greater good and it was because of his actions that a lot of people lived.

If you remember this when things get tough, you will have no problem doing another press up or air squat or pushing a little harder during the final mile.


Why Take Part?

The Murph workout isn’t just about physical fitness; it’s about honouring a hero and pushing your limits. It’s a true test of mental and physical strength. Plus, as the same WOD is completed each year, it gives you a great benchmark for your levels of fitness and allows you to track your progress!


Join Us for Murph Day!

We invite all members and non-members to join us for Murph Day on Monday 25th May at CrossFit Choice in Portsmouth. It’s an opportunity to be part of something bigger than yourself, to challenge yourself alongside our supportive community. By doing so you’ll be supporting a good cause too, with all entry fees being donated to the Murph Foundation 


Ready to Take on the Challenge?

Sign up on Teamup from the 20th May to reserve your spot. 

Time slots will run from 7:30am

Date: Monday 27th May

Entry fee costs £12.50 

Don’t miss your chance to be part of something special. 

See you in the box!