Monday May 30th – Diamond Hill CrossFit
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Monday May 30th


Monday May 30th

1st “Murph” at DHCF





Consistent movement and pace throughout the entire workout.

Keep the runs to less than 12:00 each.

Partition the gymnastic into smaller and manageable sets that allow for unbroken reps.

Consider a vest only if you have performed “Murph” in the past or have been training regularly in a vest. Still must complete vested within class time constraints.


For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1-mile run. If you have a 20/14-lb vest wear it.


For time:
1/2 -mile run
50 pull-ups
100 push-ups
150 air squats
1/2 -mile run


For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Split work equally.


Run -> 2000/1800M row -> Distance
Pull-ups -> Ring Rows -> Qty
Push-ups -> Box Pushups -> Qty
Air squats -> Qty


Classic = 20 Rounds of 5 Pullups, 10 Pushups, 15 Air Squats
Big Sets = 10 Rounds of 10 Pullups, 20 Pushups, 30 Air Squats
Unpartitioned = 100 Pullups, 200 Pushups, 300 Air Squats (Only advanced athletes)
Pushup Saver = 20 Rounds of 5 Pushups, 5 Pullups, 5 Pushups, 15 Air Squats
Leg Saver = 15 Rounds of 5 Pullups, 10 Pushups, 20 Air Squats then 5 Rounds of 5 Pullups, 10 Pushups
Mini Rounds = 33 Rounds of 3 Pullups, 6 Pushups, 9 Air Squats then 1 round of 1 Pullup, 2 Pushups, 3 Air Squats
Ultra Mini Rounds = 100 Rounds of 1 Pullup, 2 Pushups,  3 Air Squats 


3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)


Target time | 35:00-60:00

Let the class know they’re going to blitz through a warm-up and jump right into the workout. The first run should continue to warm them up, but athletes can ease into the first few rounds if needed.

Both runs should take no more than 12:00 each. Ideally, scale the distance to fit this time frame.

Today, we want to constantly be moving so ring rows will be the only scale for pull-ups. No banded pull-ups. The ring rows can be made harder by walking the feet forward.

The push-ups should be scaled to a box to allow athletes to keep moving. If athletes cannot maintain 3+ reps at a time with less than :05-:10 of rest, scale to a box.

As far as partitioning goes, most athletes will opt for 5-10-15 for 20 rounds. Ask the group who plans on doing something different. Athletes who opt for 10-20-30 for 10 rounds, or anything greater, should NEVER perform fewer than 5 pull-ups at a time. Push-ups should be done in sets of 3-5, but athletes may strategically resort to smaller sets to maintain intensity.


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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