Half Murph aka The Mini Murph
The half Murph (sometimes be referred to as mini murph) gets it's name from the longer full Murph.
It is a scaled down version of the full so it should contain all of the same exercises as per the original only the runs are sorter and the reps are halved for the pull-ups, push-ups and squats.
Half Murph or Mini Murph
- 800m Run
- 50 pull-ups
- 100 push-ups
- 150 air squats
- 800m run
Originally it was performed with body armour(see below) however you can use a 20 pound weight vest.
If you are just starting out then it's best to drop the weight vest and see how it feels. There is a considerable endurance element to the Murph so if you are not that aerobically fit then it may take some time to adapt to it.
But given it's simplicity it is one of the best Crossfit workouts for a beginer.
Whether you are attempting the Murph or the mini Murph as ever always maintain proper from especially in the push-ups and pull-ups. Whenever you train endurance this it is really easy to get sloppier as you get more and more tired.
Because of the running element it is best not to try the Murph in weightlifting shoes instead opt for the standard cross training shoes.
How the Murph got it's Name
29 year old Lieutenant Michael Murphy of Patchogue, New York was killed on the 26 th of June 2005 in Afghanistan. He originally nicknamed it "Body Armour" hence the modern version using a 20 pound weight vest.
It has now been named in his honor. For a beginner the full Murph is a pretty tall order to complete especially with the weight vest and should be seen as a somewhat right of passage.
You'll find a lot of gyms will run a special Murph event on memorial day in Murphy's honor.