CrossFit Lōzen’s Tips and Tricks to “Murph”


Every Memorial Day CrossFit gyms around the country take on “Murph” to honor our Military, fallen service members, and Lt. Michael P. Murphy, a Navy SEAL who was killed in action in 2005.

Tip #1: Show up! Whether you have been doing CrossFit for only a few months or a few years and haven’t participated in Murph… show up and do it! Showing up and participating in this workout will change the way you see things: the community, the effort, the cheers, and the deep meaning to Hero WODs.

Tip #2: Pace the run! You will not be successful in Murph if you come out sprinting your first mile. Instead, find a tempo around your 60% of your max effort in the beginning and progressively increase your intensity through the mile. In the second mile, start the same way, but by the last 400m, it’s go time! Like we always say, sprint to the finish!

Tip #3: Create a game plan and stick to it! If you’re new to CrossFit we suggest breaking up the pull ups, push ups, and squats into 20 rounds of “Cindy” (5 pull ups, 10 push ups, 15 air squats). This route will help give your arms a break while you’re doing your squats.

Tip #4: Fuel your body! Eat a well balanced meal the night before and a meal two hours prior the morning of. This is a tough, lengthy workout, so your body needs the proper fuel to make it through.

Tip #5: Hydrate! The day prior to Murph make it a priority to drink close to your body weight in ounces of water! After waking up the morning of, go ahead and chug a nice big glass of high quality H20. Leading up to your heat time sipping on a little water will help your body stay hydrated without feeling too full.

Tip #6: Dress accordingly! Due to the amount of running in this workout, you might want to give the CrossFit shoes a rest and lace up your running shoes. Wear clothes that will be comfortable through all movements and won’t cause you too much annoyance.

Remember, Murph is more than just a tough endurance workout. This workout is meant to honor our military, fallen service members, and a man who wanted nothing more than to serve his country.

Good luck to all those participating on this Memorial Day!

Make today great,