Mini Murph

If you are a CrossFitter you probably have heard of the name ‘Murph’ before… a classic CrossFit style workout created in the honor of Navy SEAL and Medal of Honor recipient Lieutenant Michael Murphy.

From what I heard ‘Murph’ is the unofficial official Memorial Day workout. VetNet, a group at work planned this early in the morning today in probably the most beautiful gym I had seen so far. Very rarely I’d use such a word, probably never, to describe a gym! And it was a amazing day to be outdoors early in the morning.

To finish ‘Murph’ it apparently takes elite CrossFitters 25+ minutes. And they do it while wearing 20 or more pound heavy vests (crazy awesome people). And the circuit goes something like this

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

Yup…makes me shiver just thinking about it. And no we didn’t do this version. We did something easier ‘Mini Murph’ where all the above were cut down into exactly half. I did not wear a vest but a lot of other folks in the group did. And my friends, they actually did the whole thing :O . Monsters!


It took me 40 minutes to finish ‘Mini Murph’; I took the easy route at a lot of turns and still by the time I was done I could barely stand up. The feeling was awesome though. So many endorphins :D; add to that we were given a mug and a t-shirt and personally for me a totally new benchmark to aim for!