Skip to main content


By May 31, 2021No Comments1 min read

Blade Method Fitness – CrossFit

View Public Whiteboard



Partition reps as you choose!

Full Murph

1/2 Murph

Partner Murph

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Scale according to what we have trained the past 4 weeks. 2K Row for run, Ring PU, Ring Row, Box Push Ups

1/2 Murph (Time)

1/2 Murph

800m run

50 PU/Banded PU/Ring Row

100 Push Ups/Elevated Push Ups

150 Squats

800m run

*Still a huge accomplishment!

Partner Murph (Time)

1 mile run

100 Pull Ups

200 Push Ups

300 Squats

1 mile run

Scale:PU to RR, Push Up ROM, mile to 800m or row.