Choosing the Best Weighted Vests for Crossfit's MURPH

Best Weighted Vest for Crossfits MURPH 2025
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00:00 Introduction
00:26 What is Crossfit’s Memorial Day Hero WOD MURPH?
02:27 How to Choose the best weighted vest for Crossfit’s MURPH HERO WOD

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Best Weighted Vests of 2025
#Crossfit #murph2025 #homegym

The CrossFit Hero WOD "Murph" is a challenging and iconic workout dedicated to Navy Lieutenant Michael P. Murphy, who was killed in action in Afghanistan on June 28, 2005. It was his favorite workout, which he called "Body Armor."

Here are the components of the "Murph" WOD as prescribed ("Rx"):

For Time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run
Key Points:

Weight Vest: Traditionally, the workout is performed while wearing a weight vest (20 lbs for men, 14 lbs for women).
Partitioning: The pull-ups, push-ups, and air squats can be partitioned as needed. A common strategy is to break them down into 20 rounds of "Cindy": 5 pull-ups, 10 push-ups, and 15 air squats.
"For Time": The goal is to complete the entire workout as fast as possible while maintaining good form.
Significance:

Hero WOD: "Murph" is a "Hero WOD," which is a CrossFit workout named after and designed to honor fallen members of the military, law enforcement, or firefighters.
Memorial Day Tradition: It has become a widespread tradition in the CrossFit community to perform "Murph" on Memorial Day (the last Monday of May) to honor the sacrifices of service members.
Physical and Mental Challenge: The high volume of bodyweight exercises combined with the running makes "Murph" a significant test of endurance, strength, and mental toughness.
Scaling:

"Murph" can be scaled to suit various fitness levels. Common scaling options include:

Reducing the volume: Doing a "Half Murph" (800m run, 50 pull-ups, 100 push-ups, 150 squats, 800m run) or even a "Quarter Murph."
Modifying the movements: Using bands for pull-ups, performing push-ups on the knees or an elevated surface, or reducing the range of motion in squats.
Skipping the weight vest: Completing the workout without a weight vest.
Partitioning differently: Finding a rep scheme for the pull-ups, push-ups, and squats that allows for consistent movement.
"Murph" is more than just a workout; it's a way to remember and honor the service and sacrifice of Lieutenant Michael P. Murphy and all those who have served their country.

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