Hero WOD
Murph
Bodyweight
Target Time
Sub-40 min (Elite), Under 55 min (Competitive), Under 70 min (Recreational)
WOD Description
A memorial WOD honoring U.S. Navy Lieutenant Michael Murphy.
1 Mile Run
100 Pull-up
200 Push-up
300 Air Squat
1 Mile Run
*Partitioning allowed (e.g., 20 rounds of 5 Pull-up + 10 Push-up + 15 Air Squat)
**Wearing a 20 lb vest or pack is recommended
Scaling Options
• Pull-up: Banded Pull-up → Ring Row
• Start without a vest
• Partitioning: a 20-round chipper format is recommended
• Run: may be shortened to 800 m
About Murph
Hero WODs honor military service members, first responders and others who died in the line of duty. They tend to be long and demanding, and many athletes do them on a memorial date as a tribute rather than purely for a score.
Pacing strategy
For a For Time workout, break big sets early and on purpose with short rests instead of failing mid-set. Keep transitions between movements quick and go unbroken only on the movements you are strongest at.
Related WODs
#Hero#Memorial#Endurance#Bodyweight#Vest