firefighter fitness training

June 29th, 2012

We’re going to be doing a Crossfit Named Wod today – Murph


Murph is named after Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. He was a Navy Seal – reknowned for their physical fitness. This was one of his favorite workouts – originally named ‘Body Armor’ as it was done with a weighted vest.

If you’ve ever tried this with a vest, you’ll notice the vest riding up on you while doing pull-ups and essentially choking you – which makes it harder than it has to be! We do this, along with pretty much everyone else, without the vest. It’s optional – but if you have one that doesn’t choke you, give it a shot!



Run 1 Mile

100 Pull-ups

200 Sit-ups

300 Squats

Run 1 Mile


You can break down the pull-ups / push-ups / squats however you want – a common way is 20 rounds of 5/10/15

The last time we did this was August 2011. It will be interesting to see how much improvement we’ve made!

Update: just completed this beast of a workout in 29:35 – nearly a full 2 minutes faster than last August! Never Do Nothing works!!!

Here is neat link from the New York Times regarding the Murph Workout;

This is what the tshirt looked like after the workout – note the ‘dry’ part of the tshirt on the bottom right…

This is why hydration is vital!!


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