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Workout of the Day:


Lt Michael Murphy killed in Afghanistan in 2008

The Murph is a crossfit milestone as far as workouts of the day are concerned. This staple workout is one of the toughest and most grueling workouts I’ve had the pleasure of doing  at Crossfit. For those of you who may not be familiar with Murph, let me educate you on some of his finer aspects… running, pull-ups, push-ups, squats, and a little more running! Its a timed workout and leaving only yourself to compete with, you’re left to complete the below as quick as you

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Note: The only rule is that the 1-mile runs need to be done at the start and finish. But as for the pull-ups, push-ups and squats, you can break them up any way you want. The only thing that matters is that you complete them all before starting out on that last mile.

Take the murph challenge and where a 10kg vest. for those that aren’t aware, if we were to do the “Murph challenge” as it is truly meant to be done we should be wearing a 20-pound vest to emulate body armour as worn by the  soldiers  that protect us.

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