A few easy steps will keep your hands healthy during this hero WOD!
If you’re not already familiar, “Murph” is known as one of CrossFit’s hardest Hero WODs. It’s done in honor of fallen LT Michael P. Murphy, U.S. Navy, often on Memorial Day– as is the case at CrossFit9. (Read more about the life and service of LT Murphy here.)
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.
With 100 pull-ups during a humid, sweaty time of year, “Murph” is a perfect recipe for a hand tear. But following a few easy steps can keep you injury-free during this hero WOD and year-round!
Want more of our best hand care tips, including our favorite palm protection? Check out this guide!
If you plan to scale “Murph”, check out our videos on modifying running, pull-ups, push-ups, and squats!
Commit to “Murph” 2018!
Our annual CrossFit9 Memorial Day “Murph” is coming up Monday, May 28 at 9:00 AM. We’ll have workout variations for all fitness levels, and your workout is free with donation. And the best part: 100% of the proceeds will benefit the St. Pete chapter of Team Red White and Blue, connecting veterans to their community through fitness.
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Want more quick, actionable tidbits without all the fluff? Check out our Movement Tip Monday archive.
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