Rest Day

Doctor Warns Against CrossFit; We Warn Against This

Every year, thousands of CrossFit athletes honor Lieutenant Michael Murphy with the "Murph" workout. But as the popularity of this workout explodes beyond CrossFit gyms, doctors are now warning about a dangerous trend: untrained athletes attempting this elite-level challenge and ending up hospitalized with "exploding biceps." After 18 years coaching Murph, long-time CrossFit coach Chris McDonald reveals what mainstream media gets wrong about CrossFit injuries and the CrossFit experience in general.

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Murph

For time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.

Or

Hero workout of your choice

Review the list of Hero workouts and honor someone with an all-out effort.

Post your choice of workout and result to comments.

If you perform Murph, don’t forget to log your score in the Progress tab in the CrossFit app. You can also support the Murph Challenge by officially registering at themurphchallenge.com or by donating directly to the Lt. Michael P. Murphy Memorial Scholarship Foundation at murphfoundation.org.

Today’s workout was created in 2005 in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Murphy’s favorites, and he’d named it “Body Armor.” It is now 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.

Compare to 240527.

Stimulus and Strategy:
By design, most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Keep in mind that “challenging” is relative, and athletes should adjust workouts to align with their physical and psychological tolerances. If you are performing Murph, partition the pull-ups, push-ups, and squats as needed. Consider 20 sets of 5 pull-ups, 10 push-ups, and 15 air squats, or 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats. If you have completed Murph previously, consider performing the pull-ups, push-ups, and air squats unpartitioned. Beginner athletes should reduce the work to a level that is attainable yet challenging.

Scaling:
Reduce the repetitions of the pull-ups, push-ups, and air squats. Reduce the distance of each run.

To reduce the complexity of the pull-up, consider ring rows. For the push-ups, perform this movement from the knees or with your hands on a 30-inch box. For the air squats, perform this movement to a target that allows for a pain-free range of motion.

In case of injury or limitation, perform 1,600/2,000 meters on a rower (this should be a last resort) or 3,500/5,000 meters on an Echo bike.

Intermediate option:
For time:
Run 1 mile
50 pull-ups
100 push-ups
150 air squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25 minutes into your workout.

Or

Hero workout of your choice.

Review the list of Hero workouts and honor someone with an all-out effort.

Beginner option:
For time:
Run 800 meters

Then, 10 rounds of:
5 ring rows
10 push-ups with hands elevated on a box
15 air squats

Then, run 800 meters

Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20 minutes into your workout.

Or

Hero workout of your choice.

Review the list of Hero workouts and honor someone with an all-out effort.

Coaching cues:
In the push-up, squeeze your thighs, glutes, and abdominals to move the body up and down as one unit.

Resources:
Running Workshop: Pose Alignment
The Kipping Pull-Up
The Push-Up
The Air Squat
The Ring Row.
Push-Up Tips

Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
25-foot handstand walk
10 dumbbell box step-overs
25-foot handstand walk

♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 24-inch box

Stimulus and Strategy:
Today’s workout is meant to be lower volume while keeping the intensity high in preparation for those doing a Hero workout or Murph on Monday. Use options that allow you to complete about 4 rounds. Athletes who want to push the pace could certainly complete around 6 rounds. Work hard today and have fun.

Scaling:
Reduce the load of the dumbbells. Reduce the distance of the handstand walk.

To reduce the complexity of the handstand walk, perform shoulder taps in the pike position or perform bear crawls. For the dumbbell step-overs, reduce the height of the box.

In case of injury or limitation, perform a 500/700-meter Echo bike or a 200-meter run. For the dumbbell step-overs, perform this movement with no weight and reduce the height of the box.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
20 shoulder taps in the pike position
10 dumbbell box step-overs
20 shoulder taps in the pike position

♀ 15-lb dumbbells and a 20-inch box
♂ 25-lb dumbbells and a 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
25-foot bear crawl
10 box step-overs
25-foot bear crawl

♀ 12-inch box
♂ 20-inch box

Coaching cues:
During the handstand walk, think about pushing your hands into the floor and touching your toes to the ceiling.

Resources:
Rowing
The Handstand Walk
Dumbbell Box Step-Over
Box Step-Over
The Bear Crawl

Find a gym near you:
View the CrossFit map

Cindy

Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

Post rounds completed to comments.

Compare to 220927.

Stimulus and Strategy:
Today’s workout is a classic benchmark, and with Murph right around the corner, what better way to prepare than to test Cindy. Look back to your previous attempt to help you navigate today’s effort. For most, push-ups become the crux of this workout. If this is you, manage your reps by taking breaks early and before you need to.

Scaling:
Reduce the volume of one or more movements to accommodate a limitation. Reduce the total time of the workout. This will limit the amount of volume accumulated.

To reduce the complexity of the pull-ups, consider reducing the total number of reps per round, or substituting with jumping pull-ups or ring rows. For the push-ups, consider performing reps from the knees or placing the hands on a 30-inch box.

In case of injury or limitation, consider performing single-arm ring rows or dumbbell bent-over rows for the pull-ups. For the push-ups, consider dumbbell floor presses. For the air squats, consider squatting to a target that allows for pain-free range of motion.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 2 minutes for 10 rounds:
3 ring rows
6 hand-elevated push-ups
9 air squats

Coaching cues:
In the push-up, squeeze your stomach, thighs, and glutes throughout the movement. This is to ensure the entire body travels up and down as a rigid unit.

Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat

Find a gym near you:
View the CrossFit map

Guest Programmer – Christian Harris
June 24-July 7, 2024

Operation Red Wings

For time:

3/4-mile run (1,200 meters)

Then,

16 rounds for time of:
8 toes-to-bars
8 burpee box jump-overs

Then,

47 goblet squats

♀20-inch box and a 53-lb kettlebell
♂24-inch box and a 70-lb kettlebell

On June 28, 2005, an MH-47 Chinook helicopter carrying a Quick Reaction Force of eight Navy SEALs and eight Army Night Stalkers (members of the U.S. Army's 160th Special Operations Aviation Regiment) were killed in action during Operation Red Wings in Kunar Province, Afghanistan. This part of the operation was an attempt to rescue Lt. Michael P. Murphy, Gunner’s Mate 2nd Class Danny Dietz, Sonar Technician 2nd Class Matthew Axelson, and Hospital Corpsman 2nd Class Marcus Luttrell, who had been cut off and outnumbered by Taliban fighters during a reconnaissance mission deep behind enemy lines. Three of the four SEALs on the ground were killed — Murphy, Axelson, and Dietz — with Luttrell being the lone survivor. The other eight SEALs and eight Night Stalkers were killed when the MH-47 Chinook, coming in to aid the ground team, was shot down by an enemy RPG and the helicopter broke apart, crashing down into the side of a mountain.

- ¾-mile run to commemorate the three out of four SEALs killed on the ground

- 16 rounds to commemorate the 16 service members killed during the rescue attempt

- 8 toes-to-bars to commemorate the eight Night Stalkers

- 8 burpee box jump-overs to commemorate the eight SEALs

- 47 goblet squats for the MH-47 Chinook that was lost

Scaling:
This workout is meant to be very grueling and mentally challenging. The workout begins with a ¾-mile (or 1,200-meter) run. From there, it’s a 16-round couplet of 8 toes-to-bars and 8 burpee box jump-overs. It’s a relatively small amount of work for 1 round, but it will compound over time. The redundancy will make this as much of a mental test as a physical one, so keep your head in it and find a way to keep yourself going. After the 16th round is complete, the workout finishes with 47 goblet squats. All athletes should reduce the work to a level that is attainable yet challenging.

Intermediate option:

For time:

3/4-mile run (1,200 meters)

Then,

12 rounds for time of:
6 knees-to-chest
6 burpee box jump-overs

Then,

47 goblet squats

♀20-inch box and a 35-lb kettlebell
♂24-inch box and a 53-lb kettlebell

Beginner option:
For time:

600-meter run

Then,

8 rounds for time of:
6 hanging knee raises
6 burpee box step-ups

Then,

47 air squats

♀12-inch box
♂20-inch box

Coaching Cues:
The figure-4 position is key to efficient running mechanics. To continue to develop running skills, practice standing with one leg up in a figure-4 hold.

Keep your shoulders over your hips, hips over your heel, and the heel of your lifted leg in line with the knee.

From there, work on quickly switching legs and holding the figure-4 without changing your overall body position.

Take these positions into your warm-up and workout for Operation Red Wings, and notice the difference in efficiency and speed!

Resources:
Running Workshop: Pose Alignment
The Kipping Toes-to-bar
The Burpee Box Jump-Over
More on Operation Red Wings

Find a gym near you:
View the CrossFit map

Murph

For time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile

*Partition the pull-ups, push-ups, and squats as needed.
*If you’ve got a 14/20-lb vest or body armor, wear it.

Or:

Hero workout of your choice

Review the list of Hero workouts and honor someone with an all-out effort.

Post your choice of workout and result to comments.

If you perform Murph, don’t forget to log your score in the Progress tab in the CrossFit app.

You can also support the Murph Challenge by officially registering at themurphchallenge.com or by donating directly to the LT Michael P. Murphy Memorial Scholarship Foundation at murphfoundation.org.

Today’s workout was created in 2005 in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Mike’s favorites, and he’d named it “Body Armor.” It is now 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.

Compare to 230529.

Scaling:
By design, most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Keep in mind that “challenging” is a relative term and athletes should adjust workouts to align with their physical and psychological tolerances. If you are performing Murph, partition the pull-ups, push-ups, and squats as needed. Consider 20 sets of 5 pull-ups, 10 push-ups, and 15 air squats or 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats. If you have completed Murph previously, consider performing the pull-ups, push-ups, and air squats unpartitioned. Beginner athletes should reduce the work to a level that is attainable yet still challenging.

Intermediate option:
For time:
Run 1 mile
50 pull-ups
100 push-ups
150 air squats
Run 1 mile

*Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25 minutes into your workout.

Or:

Hero workout of your choice.

Review the list of Hero workouts and honor someone with an all-out effort.

Beginner option: For time:
Run 800 meters

Then, 10 rounds of:
5 ring rows
10 push-ups with hands elevated on a box
15 air squats

Then, run 800 meters

*Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20 minutes into your workout.

Or:

Hero workout of your choice.

Review the list of Hero workouts and honor someone with an all-out effort.

Resources:
The Kipping Pull-up
The Push-up
The Air Squat
Murph Hero Workout
Memorial Day Murph: An Origin Story
Fallen But Not Forgotten: How CrossFit’s Hero Workouts Honor Fallen Service Members
Download the CrossFit Games app

Find a gym near you:
View the CrossFit map

Featured photo:
The Murph Challenge

Rest Day

CrossFit introduced Murph as an official Hero workout in 2005. But the phenomenon of Memorial Day Murph was born organically within the affiliate community.

Watch: “Memorial Day Murph: An Origin Story”

CrossFit is proud
to partner with The Murph Challenge as an official 2024 host. Find a CrossFit gym near you and sign up now for the Murph Challenge.

Rest Day

Prepare for the upcoming Murph workout with CrossFit Affiliate Programming's free 6-week training program.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

Learn more about the Murph workout and Official 2024 Murph Challenge, and get the free 6-week training program at crossfit.com/heroes/murph-workout.

Find a CrossFit gym near you:
View the CrossFit map

Hero workout of your choice.
Review the list of 203 heroes and honor one with an all-out effort.

Post choice of workout and result to comments.
Compare to 220530.

Scaling:
Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.

10 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.
Compare to 130830.

Scaling:
Pick your poison. Today’s metabolic conditioning workout provides an opportunity for you to work on your weakness. Two minutes between efforts is plenty of time to recover in order to attack each sprint at 85-95% effort. Beginners can reduce the overall volume.

Beginner Option:
5 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Manuel

5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Post reps completed to comments.

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

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, or break into 5 rounds of 20, 40, 60, as done at this year’s CrossFit Games. If you've got a 20-lb. vest or body armor, wear it.

Post time to comments.

Compare to 150722.

Rest Day

"How the Government Supports Your Junk Food Habit," The New York Times.

Post thoughts to comments.

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. If you've got a 20-lb. vest or body armor, wear it.

Post time to comments.

Compare to 140129.

"Young the Giants" - [article]

Watch live coverage of the CrossFit Games on Games.CrossFit.com and ESPN3.

"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. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 111111.

"Blind Spots" by Maureen O'Hagan, CrossFit Journal article [pdf]

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.

Compare to 120811.

Announcing the Team World Roster for the CrossFit Invitational

"A First Timer" with Alessandra Pichelli - [video]

For time:
Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups

Post time to comments.

Dan Bailey Visits CrossFit HQ: Part 2 - [video]

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Post time to comments.

Compare to 060821.

"Do You Pee During Workouts?" - [video]

2013 CrossFit Games Regional Event 1

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Compare to 130420.

"Kids And Bar Muscle-ups" video [wmv] [mov] [HD mov]

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Compare to 130211.

Dan Bailey's first "Jackie" - video [wmv] [mov] [HD mov]

For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups

Post time to comments.

"Dave Castro Gives Insight to 13.5" - [video]

CrossFit Games Update: April 2, 2013 - [video]

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Compare to 121025.

"Awareness and Confrontations" with Tony Blauer, CrossFit Journal video [wmv] [mov] [HD mov]

"Hamilton"

Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

Post time to comments.

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Elisabeth Akinwale 6:32. Post time to comments.

Compare to 110726.

"Hand Position" with Tony Blauer - video [wmv] [mov] [HD mov]

For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps

Post time to comments.

Compare to 111222.

"The CrossFit Goal Setting Course" with Greg Amundson, CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with Spartan Mentality CrossFit - video [wmv] [mov] [HD mov]

"Weston"

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

Post time to comments.

WOD Demo with Tekton CrossFit - video [wmv] [mov] [HD mov]

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Compare to 120521.

"10 Shots at Tony Blauer" by Emily Beers, CrossFit Journal article [pdf]

WOD Demo with CrossFit Conshohocken - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

1000 meter Row
Rest 4 minutes
Dumbbell "Tabata" Thrusters

Compare to 020924.

"Cooking Seafood Bouillabaisse" with Nick Massie, CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with Samantha Briggs - video [wmv] [mov] [HD mov]

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.

The message hasn't changed - Coach Glassman at Filfest, Feb 7, 2009 in Austin, TX - video [wmv] [mov]

"Teaching the Jerk and Split" with Caleb Williams, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with Shane Farmer and Rich Airey by Again Faster Equipment - video [wmv] [mov] [HD mov]

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Compare to 100614.

"Working Efficiency On A Watt Bike" with Brian Mackenzie and Doug Katona by Again Faster Equipment - video [wmv] [mov]

WOD Demo with CrossFit Austin - video [wmv] [mov] [HD mov]

"The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called 'truth.'"
- Dan Rather

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Neal Maddox 21:04, Jason Khalipa 21:45, Kevin Montoya 21:51, John Zvejnieks 23:18.
Post time to comments.

Compare to 061228.

"An Interview With John Schneider", CrossFit Journal preview video [wmv] [mov]

Event details of the CrossFit Tour Fort Worth stop - video [wmv] [mov]

WOD Demo with CrossFit Wilmington - video [wmv] [mov]

"You can lead a boy to college, but you cannot make him think."
- Elbert Hubbard