1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

The “Murph” WOD on Memorial Day is a tradition among many CrossFit affiliates. Daybreak is proud to honor this fallen hero and the many others who have fought for our freedoms. As we get ready for one of the CrossFit staples, take a moment to read the story behind Lt. Michael Murphy. Click on Operation Red Wings below for more.

Today, we make the extra effort to stay positive, encourage one another, and remember that when the WOD gets tough, it is nothing compared to the sacrifice our servicemen and servicewomen make. Happy Memorial Day!

GOALS + GUIDANCE: We have a lot of variations of Murph, so don’t fret if you can’t “do” Murph as written. It’s not about the WOD today, it’s about the purpose. So choose an option below based on your experience level and simply how you feel that morning:

For most our members:

A) HALF: Scale down to half the reps and an 800m run instead of the mile. So you’re looking at 800m run, 50 pull-ups, 100 pushups and 150 air squats followed by a 800m run. Break up the meat of the WOD into 10 rounds of 5 pull-ups/10 push-ups/15 squats.

B) THREE/FOURTHS: If you want a little extra, you can go with 3/4 Murph with 1200m runs and 15 rounds of 5/10/15.

C) PARTNER: Another fun option is partnering up and share the running and reps equally… start by alternating 400s (2 each), then alternate the 20 rounds of 5 pull ups, 10 push ups and 15 squats (so you each do a total of 10 rounds), and then alternate 400s for the last mile.

10 Rounds
18/15 Calorie Row
100 Meter OH Carry
Rest 1 Minute

MCx: 53/35
MAx; 15/12 cals, 35/26
MVx: 12/9 cals, 26/18

GOALS + GUIDANCE: PUSH the row to complete the calories in about :60-:75. For the overhead carry, keep the kettlebell stacked over your shoulder, hip and feet, while maintaining a locked out elbow and bicep by your ear. Walk the kb overhead on one side for 50 meters, and switch sides on the return. Take one minute to recover between rounds. Record your total time, with a target of 35 minutes.

800 Meter Run
21 Wall Balls
21 Toes to Bar
600 Meter Run
18 Wall Balls
18 Toes to Bar
400 Meter Run
15 Wall Balls
15 Toes to Bar
200 Meter Run
12 Wall Balls
12 Toes to Bar

MCx: 20/14
MAx: 14/10, knee or pike ups
MVx: 600-400-200-100m, 18-15-12-9 reps, 10/6, leg lift or v-ups

GOALS + GUIDANCE: Run the 800 at a moderate pace, coming in the door at around 4 minutes. From the door to your wall ball, catch your breath so you’re ready to pick up your medball. Do the wall balls unbroken or in two sets (15/10 or 11/10.) Do the toes to bar in 2-3 sets (8/7/6 or 15/6.) With each run try to speed up and with every set of wall balls try to go unbroken. Target 18 minutes (22 minute cap).

5 x on the 3 Minute
300 Meter Row
20 DB Step Ups, 20″

MCx: 50/35
MAx: 250m, 35/20
MVx: 200m, 25/15

GOALS + GUIDANCE: Take :60-:75 to complete the 300 meters, then pick up a dumbbell and complete the 20 step ups in about :60. Use the remaining time to recover (:45-:75). Record fastest to slowest intervals.

AMRAP 10
Up Ladder by 5 Reps
5-10-15-20
Eye-Height KB Swings
Burpees

MCx: 53/35
MAx: 35/26
MVx: 26/18, in+outs

GOALS + GUIDANCE: For ten minutes, increase your eye-height kettlebell swings and burpees by five reps every round. How far can you get?! To manage your breath and grip, purposefully start breaking the kb swings in the round of 20. Target the round of 35.

10-9-8-7-6-5-4-3-2-1
Hang Squat Clean
Box Jump Overs, 20″

MCx: 115/75
MAx: 75/55, step overs
MVx: 55/35, step ups

GOALS + GUIDANCE: Choose a LIGHT weight that you can cycle through ten reps fairly easily, then follow up with ten box jump or step overs. Keep the hang squat cleans unbroken and the box jump overs consistent. Try to speed up rounds five through one. Target 7 minutes with a 10 minute cap.

With a Partner
150 Cal Bike
150 Deadlifts
150 Push Press
150 Cal Row

MCx: 115/75
MAx: 125 reps, 95/65
MVx: 100 reps, 75/55

GOALS + GUIDANCE: Lean on your buddy! When you start to slow down, tap out, rest, and recover while your partner crushes it for a bit, then switch back! For the bike and row, switch every :45-:60, keeping a steady, moderate pace. Both will take around 10 min or less. The deadlift weight should feel super light (sets of 15 reps) and for the push press the same weight should get spicy around rep 10. Both of the barbell exercises will take around 5 minutes each. Target 30 minutes (35 cap).

10 Rounds
30 Double Unders
20 Sit Ups
10 DB Floor Press
5 Strict Pull Ups

MCx: 50/35
MAx: 10 attempts, 35/20, banded
MVx: 45 singles, 25/15, 10 ring rows

GOALS + GUIDANCE: We love a 10 rounder with shorter rep schemes! The dubs (or scaling option) will take :30 or less. Catch your breath and move in one continuous set on the sit ups (:30). Grab a set dumbbells for the floor press (unbroken every round, in about :20). Complete each round with five pull ups. You should be able to connect 3/2 while you’re fresh, then maybe 2/2/1 as the workout continues. Target 20 minutes.