Road to Murph Challenge

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“Murph”:

In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan:

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.

Get “Murph”-Ready!

CrossFit9 is one of thousands of boxes hosting a “Murph” event every Memorial Day, and 2017 is no different. While “Murph” is known for being one of CrossFit’s most daunting Hero WODs, you don’t have to be caught unprepared.

Here’s how the CrossFit9 Road to Murph works:

  1. CrossFit9 WOD, the finisher will focus on a movement from “Murph”. You can find these finishers on our daily blog post, or on the Wodify app > Program: “WOD”.
  2. The movements will alternate by week. (Ex: Week 1 is pushups, week 2 is pull-ups, week 3 is squats, week 4 is running, and so on.) There will be scaled movement options available.
  3. You can enter to win sweet PRIZES by sharing posts of your progress using #CF9RoadtoMurph

This process will kick off at the beginning of April and run up to our Memorial Day event, May 29 at 9:00 AM. Don’t forget to RSVP for “Murph” on Facebook and invite your friends!