My First Murph (Crossfit Hero Workout) | Tough Workout, Great Day

I',m a 52 year old nutrition and fitness nerd. My recent focus has been on becoming a better all around athlete... getting stronger/faster etc... This video is an unfiltered look at my first ever Murph. I've had the Murph on my radar for years but until this year did not think I had what it took to get it done. I did not train specifically for this workout, but I did incorporate some weighted pull-ups at the end of my upper body lift sessions for four weeks leading in.

I did the workout on Memorial Day 2024 to honor the men lost in Operation Red Wings. I wore a 20 lb vest and partitioned the pull-ups, push-ups, and squats (20x 5/10/15). Tough workout - nonstop suffer fest. Totally destroyed. Great day.

The Murph
Hero workout in honor of Lt. Michael Murphy
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
20 lb vest