Скачать или смотреть New Years ‘Murph’ WOD Challenge launched by SuperHost Denise LUANA MOANA SIGNATURE OCEANFRONT MAUI

Aloha Luana Moana's Ohana!

I'm starting my New Year with a highly sought after, respected, hard workout. It's named Murph!

The Murph workout is a Hero Workout challenging CrossFit Hero WOD that consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run, typically performed while wearing a weighted vest. It honors Navy Lieutenant Michael Murphy and is often completed on Memorial Day to pay tribute to fallen military personnel.

Many do this workout Challenge on Memorial Day or Veterans Day. They also set aside weeks prior to build up to it. There are many versions and modifications and multiples of it.

The ‘Murph’ workout is a famous CrossFit Hero WOD (Workout of the Day) named after Lt. Michael P. Murphy, a U.S. Navy SEAL who was killed in action in Afghanistan in 2005. CrossFit athletes and fitness communities complete the ‘Murph’ workout on Memorial Day Weekend as a way to honor fallen military service members, particularly Lt. Murphy, who performed this workout often while stationed in Afghanistan. Appropriately, he called the workout “Body Armor”.

The workout is grueling, meant to symbolize the sacrifice and endurance of those who serve. It’s a way for athletes to push themselves mentally and physically while remembering the courage and dedication of the military heroes that paid the ultimate price for our country’s freedom. Many CrossFit gyms host ‘Murph’ Challenges as annual events, often fundraising for military charities or veteran support organizations.

Tips to get you through it: Practice partitioning – Try variations like 5 pull-ups, 10 push-ups, 15 squats (a.k.a. “Cindy style”) to find your best rhythm.
Dial in your pacing – A steady, aerobic effort beats redlining early. Think long game.
Work on hand care – With 100 pull-ups incoming, be proactive. File calluses, moisturize, and tape up if needed.
Get mentally ready – Murph is a grind. But it’s also a privilege. Remember who and what you’re doing it for.

My New Year challenge is fueled by big goals, strong resolutions, and an unshakable commitment to myself. King-level dedication. Done in honor of growth, discipline, and the love of a challenge that sets the tone for a powerful year ahead.

Come visit Luana Moana:
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Warmest Aloha,
Denise

PS. Please honor their sacrifice by thanking a veteran!