05/23/2026
My son Giuls “Mom let’s do Murph”
Me “We haven’t prepped for it. But sure let’s scale it and go for it, f*^k it “
And so we did.
For those that aren’t familiar with the Murphy workout it is a legendary CrossFit Hero workout dedicated to Navy Lieutenant Michael Murphy .
It consists of a 1 mile run, 100 pull ups, 200 push ups, 300 air squats, and another 1 mile run- typically performed with a weighted vest.
So we scaled it- no vest, banded pull ups and our strategy approaching it was as Team Murph- I go you go style. We partitioned the reps and worked for 20 rounds consisting of 5 pull ups, 10 push ups, 15 air squats each.
We completed it in just about one hour.
Why did we do it?
Because we can. Because it is a gift to be able to move each and every day.
We are alive bc of the sacrifices of men and women each day. We chose to do something that was uncomfortable bc it’s the least we can do.
Thanks for the push Coach Gui & GD sorry I waited so long to get it done. I’m in for next year and we’re looking to grow team Murph here at Shred . 💪🏻🙌🏻
Good luck with
