Rowing WOD:
In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. – ℅ mdmfunraiser.com
Memorial Day Murph!
Memorial Day is a great time to be with family and friends as we remember those who have lost their lives fighting for our freedom. If you’re lacking hugs in your life, use today as an opportunity to change things up. Go hug a friend or love one. Live life and enjoy the journey, it’s to short not to.
- 1 Mile Run to start
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile run to finish
For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.
Do not be discouraged if you can’t do the entire workout (Not many can). Anyone can do their own version of Murph. The idea is to challenge yourself and do a little more a little faster every year.
Post your time and experience to comments!
Renegade Rowing 
Did the whole WOD this year. 63:03. No weight vest. Subbed 2 k row and 400m swim for mile runs. Only did a half last year in 45:00. Every time I thought about quitting. Just kept remembering the 4 days murph fought before he died. My discomfort was nothing compared to his.
Solid Chris! I did the whole thing in 57min this year. It was very inspiring to listen to the documentary on Murph in the background. Well done!
On Mon, May 26, 2014 at 9:11 PM, Renegade Rowing wrote:
>
Hi All,
Did murph in 35:14 (no vest).
Watched lone survivor the night before which really pumped me up.
Great job all
Ryan
Solid Ryan!
On Thu, May 29, 2014 at 12:06 PM, Renegade Rowing wrote:
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Thanks man you too!
Hello
My name is Dawn and I am an adaptive athlete. I am looking to try murph on Dec 16.. it is a wod that I have always wanted to try ..
I can not run so i row instead.. I was wondering is the sub for rowing 1600 m or 2000 m
If you could help me that would be awesome!
Thanks
Hi Dawn! Great to meet you and glad to help! Normally if I sub rowing into a workout in place of running I usually prescribe the following:
(Run meters) / (Row meters)
200m / 250m
400m / 500m
800m / 1,000m
1,600m / 2,000m
If you’re game for the long haul I would go with 2k Row on either end of Murph. It’s a memorable workout and I look forward to it every Memorial Day. Props for giving it a go. Be sure to keep good form when you start to fatigue and let us know how it goes!
Best,
Pat