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Mastering MURPH

May 27th, 2016

Memorial Day is just a few days away and while most ordinary Americans will be relaxing at barbecues, eating hot dogs and enjoying a lazy day off, many in the CrossFit community will spend it in the gym, in pain!


Murph WOD


The reason for their pain; MURPH.

MURPH is a CrossFit workout that honors Navy Lt. Michael Murphy, who was killed in action in Afghanistan in 2005. In CrossFit, a fitness system known for its no-nonsense workouts, MURPH is considered one of its most brutal.

It is a timed workout that starts with a one-mile run, followed by 100 pull-ups, 200 push-ups and 300 squats and finished off with another one-mile run.

Lt. Murphy created the workout himself and originally christened it “Body Armor” because he did it wearing his 20 lb tactical body armor.

Oh yeah, and did I mention it is supposed to be done wearing a 20 lb weight vest!

While it is simple in design, it is anything but in execution. The sheer volume of reps is daunting. Any one part by itself would be a tough workout. Put them all together, throw on a weight vest, race the stopwatch and you have yourself one serious trip to the pain cave.

This Memorial Day I will attempt my first MURPH. As a non-crossfitter and MURPH virgin, I asked 4x CrossFit Games athlete Julie Foucher for some survival tips.


Julie Foucher using her Hyper Vest PRO weight vest for Murph WOD


HW: Will you be tackling MURPH this Memorial Day?

Julie: Absolutely! I do it every year on Memorial Day and it’s always a highlight.

HW: How many times have you performed it in the past?

Julie: According to my results in Beyond the Whiteboard, I’ve done MURPH eight times since starting CrossFit in June of 2009.

HW: What is your best time?

Julie: My best time with a vest was 40 min 7 seconds in 2014 and without a vest was 31:49 in 2013. (to put that into perspective anything around 30 minutes is in the elite category).

HW: Do you wear a weight vest?

Julie: Yes, I usually wear my Hyper Vest PRO. I have done it both with and without in the past.

HW: What is your strategy for completing it? How do you break up your rounds?

Julie: When wearing a vest, I usually do sets of 5-10-15. Without the vest sometimes I will do 10-10-15 until I am done with my pull-ups and then 10 more sets of 10-15.

HW: Do you take rest breaks in between or just go straight through?

Julie: I go straight through as much as I can. Although I often have to break up the push-up sets.


Julie Foucher doing push ups in weight vest


HW: With only a few weeks to go what do you recommend for training/practice leading up to the day?

Julie: I recommend adding more of the Murph movements to your workouts. Try different variations of the workout, for example; 5 rounds of 400 m run, 10 pull-ups, 20 push-ups, 30 squats. You might also want to start wearing your weight vest in some workouts too.

HW: Do you have any good hydration/nutrition tips?

Julie: If I am doing a long workout, especially in high heat and humidity, I will add some electrolyte tabs to my water or make sure I recover with a drink like Formula O2.

HW: What’s the best advice you can give a 1st timer?

Julie: My best advice for a first timer is to just keep moving. This workout is much more difficult mentally than physically. At times, it may seem as if you are hardly making progress, but if you just keep moving forward one rep at a time you will get there! As with all hero workouts, focus your mind on individuals like Lt. Michael P. Murphy who gave the ultimate sacrifice for our country and our freedom.

I have been taking Julie’s advice in my training using 5 pull-up/10 push-up/15 squat rounds and it has been working pretty good. I have also been splitting my training, doing some with and some without a weight vest.

I plan on attempting the MURPH wearing my Hyper Vest PRO and will see how far I get. Hopefully, I can just muscle through and complete it. As Julie said: just keep chipping away one rep at a time.

How do you eat an elephant? One bite at a time!

Good luck to everyone participating in this year’s MURPH. And if you are looking for a weight vest to wear check out the Hyper Vest PRO; the best weight vest on the market.

Declan Condron
Hyperwear® Director of Education

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