Let’s talk Murph and modifications for Murph!

Murph RX (for time) in a weighted vest
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

*Remember that pull ups, push ups, and squats can be broken up however you would like.

Options for scaling:

Murph (for time)
sans Vest

¾ Murph (for time)
Run 1200 Meters
75 Pull Ups
150 Pushups
225 Squats
Run 1200 Meters

½ Murph (for time)
Run 800 Meters
50 Pull Ups
100 Push Ups
150 Squats
Run 800 Meters

¼ Murph (for time)
Run 400 Meters
25 Pull Ups
50 Push Ups
75 Squats
Run 400 Meters

Scale Movements:

Scales for Running:
Row
Jog/Walk
Bike

Scales for Pull Ups:
Ring Rows
Jumping Pulls
Banded Pulls
Seated Lateral Pulls

Scales for Push Ups:
Push Ups from the knees
Push Ups on a box
Push Ups on a crossbar
Push Ups on the wall

Scales for Squats:
Squat to Target

Remember, it is important to honor our fallen soldiers and you are, by simply attending Murph at CrossFit Playground. CFPG encourages all members to participate in Murph safely and modify the workout appropriately to your capabilities.

Good luck everyone!

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Bryan - 860.885.4543
Erin - 860.917.4688

CrossFit Playground52 Upton Rd, Colchester, CT 06415