Uploaded May 2020 | Updated September 2026, 2 weeks ago
One of the most infamous workouts across many different fitness programs is the Murph CrossFit workout. The Hero WOD Murph is a tribute workout In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. This is workout number 3 to help prepare you to do your best when you tackle the physically and mentally challenging task. Check down below for tips and suggestions on this workout. If you want to see more workouts to prep you for Hero workout Murph, let me know!
Drop a like and subscribe if you enjoyed the video! Post your score for the workout in the comments!
|Warm up|
4 Rounds
:30 4 square hops
20 Plank shoulder taps
10 Cossack squats
5 Single leg Romanian deadlifts (e/s)
|CrossFit Workout For The Day|
200m-400m-600m…
Run/Row/Bike(x2)
1-2-3…
Cindy (5 Pull ups, 10 push ups, 15 Air squats)
|CrossFit Workout SCALED|
50-100-150...
High knee jump rope/Jumping jacks
1-2-3…
Cindy (5 Lat pull overs/Bent over rows, 10 push ups, 15 Air squats)
|Suggestions|
Ideal rounds completed: 5-7+ Rounds
Weight: Men - 30-40lbs | Women - 10-25lbs (For the pull overs)
Intensity level: 70-80% of max heart rate (Breathing hard, but not sporadically)
|Tips & Strategy|
The CrossFit Hero WOD Murph is all about chipping away at the reps and to just keep moving. It doesn’t matter how fast you start if you don't finish fast as well. THE BIGGEST PIECE OF ADVICE I COULD GIVE IS TO KEEP YOUR BREAKS AND TRANSITIONS MINIMAL! If you really push every time and squeeze to get the reps done, but then wait 30 seconds before starting the next set/movement, you wasted a lot of energy for nothing. Rest as often as needed, just keep it short!
When it comes to the cardio piece of the workout, you don’t want to gas yourself out. Definitely push yourself, but you don’t want to be huffing and puffing for the rounds of Cindy because you will definitely slow down if you let that happen. If you try out the lat pull over, go with a light weight. I used a 35# dumbbell and they were challenging. Control the weight down and don’t let yourself drop it to the floor each time; lightly tap it instead.
One of the hardest parts of Murph is the push ups. Like I mention in the video, break them up EARLY to save your chest and shoulders. Even though the squats have the most reps, push the sets of 15 due to them being the easier movement of the bunch.
Leave any questions you may have and I’ll get back to you right away. Thanks for watching!
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DISCOUNTS
Amazon products I HIGHLY RECOMMEND for your home gym | bit.ly/AmazonCVF
SAVE 10% at checkout on Xendurance protein and supps | bit.ly/XenduranceCVF
SAVE 10% with CVF10 on apparel with a POWERFUL message | bit.ly/RoloAthleticsCVF
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SOCIALS
Instagram | instagram.com/constantlyvariedfitness
Facebook | facebook.com/ConstantlyVariedFitness
Twitter | twitter.com/FitnessVaried
Email | constantlyvariedfitness@gmail.com
//
CHECK OUT MY PLAYLISTS
CrossFit Workouts | bit.ly/CrossFitWODs
Fitness Product Reviews | bit.ly/FitnessProductReviews
Exercise Technique Tips | bit.ly/TechniqueTips
Follow Along Stretch Routines | bit.ly/StretchRoutines
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I am not a doctor, or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
One of the most infamous workouts across many different fitness programs is the Murph CrossFit workout. The Hero WOD Murph is a tribute workout In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. This is workout number 3 to help prepare you to do your best when you tackle the physically and mentally challenging task. Check down below for tips and suggestions on this workout. If you want to see more workouts to prep you for Hero workout Murph, let me know!
Drop a like and subscribe if you enjoyed the video! Post your score for the workout in the comments!
|Warm up|
4 Rounds
:30 4 square hops
20 Plank shoulder taps
10 Cossack squats
5 Single leg Romanian deadlifts (e/s)
|CrossFit Workout For The Day|
200m-400m-600m…
Run/Row/Bike(x2)
1-2-3…
Cindy (5 Pull ups, 10 push ups, 15 Air squats)
|CrossFit Workout SCALED|
50-100-150...
High knee jump rope/Jumping jacks
1-2-3…
Cindy (5 Lat pull overs/Bent over rows, 10 push ups, 15 Air squats)
|Suggestions|
Ideal rounds completed: 5-7+ Rounds
Weight: Men - 30-40lbs | Women - 10-25lbs (For the pull overs)
Intensity level: 70-80% of max heart rate (Breathing hard, but not sporadically)
|Tips & Strategy|
The CrossFit Hero WOD Murph is all about chipping away at the reps and to just keep moving. It doesn’t matter how fast you start if you don't finish fast as well. THE BIGGEST PIECE OF ADVICE I COULD GIVE IS TO KEEP YOUR BREAKS AND TRANSITIONS MINIMAL! If you really push every time and squeeze to get the reps done, but then wait 30 seconds before starting the next set/movement, you wasted a lot of energy for nothing. Rest as often as needed, just keep it short!
When it comes to the cardio piece of the workout, you don’t want to gas yourself out. Definitely push yourself, but you don’t want to be huffing and puffing for the rounds of Cindy because you will definitely slow down if you let that happen. If you try out the lat pull over, go with a light weight. I used a 35# dumbbell and they were challenging. Control the weight down and don’t let yourself drop it to the floor each time; lightly tap it instead.
One of the hardest parts of Murph is the push ups. Like I mention in the video, break them up EARLY to save your chest and shoulders. Even though the squats have the most reps, push the sets of 15 due to them being the easier movement of the bunch.
Leave any questions you may have and I’ll get back to you right away. Thanks for watching!
//
DISCOUNTS
Amazon products I HIGHLY RECOMMEND for your home gym | bit.ly/AmazonCVF
SAVE 10% at checkout on Xendurance protein and supps | bit.ly/XenduranceCVF
SAVE 10% with CVF10 on apparel with a POWERFUL message | bit.ly/RoloAthleticsCVF
//
SOCIALS
Instagram | instagram.com/constantlyvariedfitness
Facebook | facebook.com/ConstantlyVariedFitness
Twitter | twitter.com/FitnessVaried
Email | constantlyvariedfitness@gmail.com
//
CHECK OUT MY PLAYLISTS
CrossFit Workouts | bit.ly/CrossFitWODs
Fitness Product Reviews | bit.ly/FitnessProductReviews
Exercise Technique Tips | bit.ly/TechniqueTips
Follow Along Stretch Routines | bit.ly/StretchRoutines
//
I am not a doctor, or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
