Memorial Day Murph is coming! Every memorial day CrossFit boxes around the world pay their respects to those who have served by hosting their annual “Murph” Hero Workout. Members of all levels get together and complete the WOD also know as “body armor”.
The workout is named “Murph” in honor of Lt. Michael Murphy, a fallen U.S. Navy Seal and Special Forces operative. It is arguably become the most famous CrossFit workout. The workout is as follows:
1 mile run
300 air squats
200 push ups
100 pull ups
1 mile run
*if you have a 20/14 pound weighted vest, wear it.
In most boxes, the “RX’d” or prescribed version is wearing the vest, and without the vest would be considered scaled. In Murph the reps of Squats, Push ups and Pull ups can be partitioned as you want, the most common plan of attack is 20 rounds of 15/10/5 or 10 rounds of 30/20/10. Most boxes will consider the “straight through” version, where you complete the reps in order as written (all of the squats, then all of the pushups, then all of the pullups), as an RX+ variant.
Average time for Murph tend to be in the 45 minute to 60 minute time frame and you should scale to keep in it in that time frame as to not change the intended stimulus of the workout. Sub 45 minutes would be considered advanced, and under 40 minutes was the average for the 2016 CrossFit Games where the fastest times were under 35 minutes.
Most boxes have a few vests, but usually not enough for everyone to have their own, so it’s pretty normal for a few athletes to purchase their own. It helps to have your own, as a well fitted tactical vest will definitely allow you to run quicker and move quicker through the workout. Nothing is worse than a generic weighted vest flopping around. Plus it’s also pretty awesome to have your own vest for training, versus having to share the gyms sweaty house vests.
Our recommendation? Tactical plate carriers are pretty awesome and definitely fit the costume for a military themed workout, and then there are a few fitted vests made for exercise. We’ve listed a few highly recommended versions below.
Note: If you opt for a tactical plate carrier, you will need need to buy the actual weight plates separately, Rogue Fitness sells those here and will fit most plate carrier tactical vests that are meant to hold body armor at a far lesser cost than actual rated body armor plates.
Condor Sentry Vest | Tactical Vest | multiple color options (Black)
Emergency Drag Handle
Quick Adjust Shoulder Straps | Quick Release Buckles
Hook & Loop Webbing Panels | Padded Mesh Interior Lining
Easy Access Inner Pockets
Quick release buckles
Yakeda Tactical Vest
DURABLE & COMFORTABLE: Well made of 900D high density nylon,well constructed, with a thick pvc lined nylon,strong tensile wear-resisting ability
ADJUSTABLE & FIT ADULT,S-XXL: maximum chest size is 50 inches.(125cm) be adjusted to fit max be adjusted to fit shoulder and waist size,please note this important size information before place an order.
MULTIPLE DUTY & FLEXIBLE REMOVABLE: Carry 3 standard magazine pounches ,1 map and flashlight pouch, 2 communication pouches and 1 medic pouch,all bags are removable.
MOLLE & VELCRO: Modular Lightweight Load-carrying System,powerful suspension belt,strengthen tactical load-bearing,designed magic VELCRO
Condor Outdoor MOPC Gear Vest LBE Tactical
Medium – X-Large adjustable sizing
Accepts Medium or Large up to 10.25″ x 13.25″
Weighs 3.1 pounds without plates
5.11 Breakaway Crossfit Training Vest
- Designed for enhanced comfort and freedom of movement for a comfortable fit even in the most extreme training environments
- The back yoke shoulder pads distribute weight evenly and the waist has adjustable tension bands while oversized airflow panels help keep you cool
- One-handed quick-release for when you need to drop the weights in a hurry
- Made from abrasion resistant 500D Nylon and has a water-resistant coating also features durable duraflex hardware for reliability
- The training vest has web ID loop for your team name or morale patch. Fits up to (13.25″ x 10.25″ x 2.25″) weighted plates (not included)
- Same vest used in the CrossFit Games and the only CrossFit branded vest!
Cross101 Adjustable Camouflage Weighted Vest with Shoulder Pads
- Every items comes with weights included.
- Weights can be removed in all models.
- One size fits Most, manufacture warranty included.
- Shoulder pads options also available
- Camouflage color on premium quality vest.
CAP Barbell Short Adjustable Weighted Vest
- Short-style 20-pound weighted vest
- One size fits all – Adjustable belt
- All weights are removable
- Cost effective