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HeroWOD “Murph” Many thousands of CrossFit athletes around the world honor the courageous sacrifice of Navy Lieutenant Michael P. Murphy, an American hero who gave his life in battle. The "Murph" Hero WOD has become a @CrossFit tradition worldwide in remembrance of those who sacrifice in service to their countries.⁠ * How to perform "Murph"?⁠ Start and end with a 1-mile run, partitioning the pull-ups, push-ups, and squats as necessary. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest if doing the workout "Rx." But scale the workout as needed to keep it under 70 minutes.⁠ ⁠ Scoring:⁠ Record your time to complete all the movements, including both runs.⁠ ⁠ * Good scores for "Murph"?⁠ Beginner: 63-70 minutes⁠ Intermediate: 47-62 minutes⁠ Advanced: 36-46 minutes⁠ Elite: <35 minutes⁠ (Unpartitioned, add ~15-20% to the times)⁠ ⁠ * Tips and Strategy:⁠ For efficient partitioning, try performing 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats (known as "Cindy"). This ensures a high volume of reps while maintaining intensity.⁠ ⁠ * Background:⁠ "Murph" is named in memory of Navy Lieutenant Michael P. Murphy, a U.S. Navy SEAL officer who received the Medal of Honor, Silver Star Medal, and Purple Heart for his actions in Afghanistan.⁠ ☑️Follow me @iamravnfit for more! #motivation #gymmotivation #fitnessmotivation #mindset #crossfitlife #muscleup #wodlife #success #emom #amrap #functionalfitness #ravnfit