Murph Demarcation
For Time (with a Partner): Finished in 72:36 Solo
Buy-In:
1000 meter Row
800 meter Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run
Buy-Out:
1000 meter row
Wear a Weight Vest (20/14 lb), except on the row
Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time; break up the reps between partners as needed.
I LOVED this workout so much! Well, Murph IS my favorite workout ever - but this was even more fun. I wore a 20# vest and the middle two 800's were ran in the pouring rain!! Sooo great! I was honestly filled with joy the whole time... Grateful.
**************************************
This partner-style take on the infamous "Murph" Hero WOD is made up of the same number of reps of pull-ups (100), push-ups (200), and air squats (300), as well as a cumulative 2 miles of running - but with a prescribed descending rep scheme and the run broken into 800 meter lengths. And, to top it all off, add a 1,000-meter row (without the vest) at the beginning and end. We first found the workout posted by Ant Plater of Kobalt Performance Coaching @kobalt_performance_coaching on February 8, 2019. Ant and his partner posted a time of 1:08. In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
