CrossFit North Reston – CrossFit


We know some of us may have taken some time off from working out, or may have lessened our intensity/frequency over the past 2 months. PLEASE REMEMBER THAT FULL MURPH IS A VERY CHALLENGING, HIGH-VOLUME WORKOUT. YOU SHOULD MAKE A SMART DECISION ON SCALING BASED ON YOUR CURRENT LEVEL OF FITNESS RATHER THAN YOUR LEVEL OF FITNESS LAST YEAR.

At 4pm, we’re going to have a post-Murph Zoom Happy Hour and everyone is invited! Grab a drink and get ready to talk about your Murph experience with the CFNR community! You don’t even need to complete Murph to join in! We want to see all of your faces, sweaty or not! At 4pm, join us here:



Warm-up (No Measure)

3-5 rounds of:

0:30 Light Jog

10 Toe Touch + Jume

10 Leg Swings / Leg

10 Walking Lunges with OH Reach


10 Alternating Lateral Lunges

10 Inchworms with Push up


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

Run: ¾ Mile

Pull Ups: 75

Push Ups: 150

Squats: 225

Run: ¾ Mile


Run ½ Mile

Pull Ups: 50

Push Ups: 100

Squats: 150

Run ½ Mile


Run ¼ Mile

Pull Ups: 25

Push Ups: 50

Squats: 75

Run ¼ Mile

Here are some options for how you can partition all of this work. The examples below are for Full Murph, but keep in mind you can still use these strategies for 3/4, 1/2, or 1/4 Murph. Just decrease the number of rounds.

2/4/6 FOR 50 ROUNDS

3/6/9 FOR 33 ROUNDS + 1 ROUND of 1/2/3

5/10/15 FOR 20 ROUNDS

10/20/30 FOR 10 ROUNDS


This is a great option for you if you know you will get stuck on push-ups. In our 5/10/15 example, this would become: 5 pull-ups / 5 push-ups / 15 air squats / 5 push-ups.


We are aware that VERY few of us have pull-up bars at home. If that is the case for you, we’ll be subbing that movement with object bent-over rows. You can use any object that you have at home. This can include, but is not limited to: barbell, dumbbell, sandbag, bag of cat litter, rock, wall ball, water jug, bucket filled with various things, etc. Get creative and have fun with it! **Keep the weight on the lighter side, you’ve got a lot to do!


Please scale and adjust according to the version of Murph you will be completing.

1 Mile Run Substitutions:

Row 2000m

Bike 4000m

480 High Knees

320 Jumping Jacks

1/2 Mile Run Substitutions:

Row 1000m

Bike 2000m

240 High Knees

160 Jumping Jacks

Accessory & Stretching

Metcon (No Measure)


3 Sets:

:60 Seated Forward Fold

:30 Doorway Stretch / side

:30 Couch Stretch / side
Seated Forward Fold: https://www.youtube.com/watch?v=E_tpej4HH_M

Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw

Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q

Categories: WOD

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