Blog Search

Rogue Fitness Conor Plate Carrier CrossFit Weight Vest

Top Picks for “Murph” Gear

By: 0

The annual CrossFit9 Memorial Day “Murph” is coming up Monday, May 29. Are you ready?

US Navy Seal Lieutenant Michael Murphy "Murph"
US Navy SEAL LT Michael Murphy

Even if you’re a minimalist, a few strategic pieces of gear can help you through what’s often called “CrossFit’s hardest workout”. From CrossFit HQ:

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. 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.

Weight Vest

For seasoned CrossFitters and firebreathers, “Murph” calls for a 20 lbs. weight vest. We keep weight vests here at CrossFit9, but if you’re training consistently with one, you’ll eventually want your own.  These things get sweaty, fast!

Top picks:

Rogue Fitness Conor Plate Carrier CrossFit Weight Vest
Photo: Rogue Fitness

Hand Protection

100 pull-ups can equal hand destruction if you’re not careful. By all means, make sure you read and bookmark our indispensable Guide to Preventing Hand Tears, and show up with your mitts properly prepped. That said, nothing beats preventative maintenance paired up with a solid protective layer.

crossfit9 st pete natural grips distributor
Natural Grips, available at CrossFit9

Shoes

Get off on the right foot. You’re going to need a shoe that’s comfortable enough to run in, lightweight enough for an endurance effort, and also stable enough for squats.

The Nike Metcon 3 has enough cushioning for a comfortable run — even with a weight vest on– and will last you through many rope climbs and barbell workouts long after your “Murph” soreness has worn off.  Bonus: Awesome new digital camo and red, white, and blue colors! [Nike]

If you’ve got wider feet, look no further than the tried-and-true Reebok Nano. The newest iteration of the original CrossFit shoe comes in tons of colors, and you can usually catch some of the older (but just as great) variations on sale.   [Rogue Fitness]

We’re big fans of the tough-skinned NO BULL PROJECT trainer. The flexible-yet-flattish sole and indestructible upper make for a shoe you’ll come back to time and time again. You can get them in prints appropriate for a hero WOD, like camo and Old Glory. [Kinetik Collective]

No Bull Project Flag Trainer CrossFit Shoes Murph CrossFit9 St Pete FL KNTK Collective
Photo: No Bull Project

Last Notes

Don’t wait! Get your gear NOW. You’ll want a few workouts to break in your stuff.

Coming to our Memorial Day Murph? Click here to RSVP on Facebook and invite a friend! (Don’t be scared, we have scaled variations for every fitness level!)

This event is open to the community and entry is donation-based. All donations will go towards the St. Petersburg chapter of Team Red, White, & Blue, a nonprofit that reconnects veterans to their communities through active lifestyles.