“Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.
A classic Murph workout are as follow:
1.6km Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1.6km Run
*With a 20 lb Vest or Body Armor
However to add some twist to the fun, we have introduced a COSTUME MURPH this year! Just come with a fun costume; may it be a dinosaur or a superhero costume, you will have a chance to win RM200 cash prize if you complete murph with a costume.
We know not all of us are able to complete the classic Murph as it is; we have provided scaling options for you to be able to enjoy the workout without lying down on the floor breathless in a pool of sweat (although this is also fun for most of us).
Here are some of the few options that you can choose from:
Classic Cindy
1.6km run
20 rounds:
5 pull ups
10 push ups
15 air squats
1.6km run
Push Up Saver
1.6km run
20 rounds:
5 pull ups
5 push ups
15 air squats
5 push ups
1.6km run
Mini Sets
1.6km run
33 rounds:
3 pull ups
6 push ups
9 air squats
THEN,
1 Round at the end:
1 pull up
2 push ups
3 air squats
1.6km run
Leg Saver
1.6km run
15 rounds:
5 pull ups
10 push ups
20 air squats
THEN,
5 Rounds:
5 pull up
10 push ups
THEN,
1.6km run
Half Murph
800m run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
*With or without weighted vest
When you sign up:
1. 1 session of Murph workout with water station and running guide.
2. 1 can of FITAID
3. 1x coffee & 1x pastry
4. 1x Kombucha from Finding Hylas Kombucha
5. chance to win rm200 cash if you are best dressed for Murph!
Murph Day Single Drop in RM64.80
(Remember to book your heat slots after purchase!)
Train’s goal is to improve quality of life by improving the health of the people in Klang Valley. We are a fitness center dedicated to helping you to reach your fitness goals. Visit us today at our location in Subang Jaya, Selangor.