WOD – Wednesday 9 November 2016

As part of “Bodyweight Wednesday”, today we hit one of CrossFit’s better known workouts and HERO WOD – Murph.  This WOD is dedicated to Michael Murphy, a US Navy Seal who died in Afghanistan whilst under heavy fire attempting to organise a rescue for his team.

To do this WOD RX’d (as it is meant to be done), participants normally wear a 20lb vest for the entirety of the workout.  It also requires that you compete the workout in the order that it is written in.  However, it is commonly performed  as 20 rounds of 5 Pull-ups, 10 Push-ups and 15 Squats.  Feel free to choose the option that best suits you.  This WOD takes about 50mins or more to complete.

For those who want to come in an train but think this is just too much for them, please speak to the Coaches – they will be happy to give you a modified version that will still  be challenging.

Mel, Forbsie and Richie have an intimate knowledge of this WOD having completed it every month since January this year. It’s pretty damn impressive.




1.6km Run

100 Pull-ups

200 Push-ups

300 Squats

1.6km Run



About AB

Crossfit Coach

Posted on November 9, 2016, in WOD. Bookmark the permalink. Comments Off on WOD – Wednesday 9 November 2016.

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