Weekly Wrap-- Murph and Kick Start

May 16, 2022

 by Kiersten Mueller

Balanced Habits Kick Start

This round is being offered as virtual only. Balanced Habits™ has offered to support our gym family while I focus on my health right now. I am no longer taking on any new nutrition clients until September. They will be supporting us for the Spring '22 KICK START program you have all come to know and love all these years.

They call the same program the "FAIL PROOF Food Program."
We are working together on this, to make sure you have the opportunity to take advantage of the 28-Day program! Carolyn, the program founder, will be sending some emails through our server.  You should see them by the end of the week. 


We celebrate Memorial Day each year to remember those who have died while serving in the U.S. Armed Forces. CrossFit gyms around the world will begin the day with a workout called "Murph."   Though it is now named to honor Lt. Michael Murphy, who lost his life in Afghanistan. that was not originally the case. When Lt Murphy did the workout, he called it "Body Armor," and wore a weighted vest when completing the following.

  • 1-mile run
  • 100 Pull-ups
  • 200 Push-Ups
  • 300 Air squats
  • 1-mile run

That many reps (and miles) might scare you! Not to worry, this workout will be leveled just like all of the others we do.  You'll be able to do one of the Level Method options or maybe you'd prefer a partner Murph. Here are some options for you. 


You go I go (YGIG) 


Option 1 

  • 200m alternating
  • 5 pull ups (or variation)
  • 10 Push ups
  • 15 squats
  • 200m run alternating

Option 2

Run the whole mile together

Each partner does AMRAP of a movement, then the other partner does the same. Finish all Pull-ups, then all the push-ups, then the squats.  

Run again

Option 3

Don't run at all.  Walk

Then break up the movements as in opt 1 or opt 2

Option 4

  • 10 pull-ups
  • 20 push-ups
  • 30 squats
  • Run 200
  • alternate rounds


There has never been any requirement to complete the reps unbroken or all at once.  You just need to get them done at 9 am on Memorial Day.  


Please let me know if you have questions about the FPFP (Kick Start) or about "Murph."