Murph: Should I scale?

Brittany Malone • April 27, 2024
Two men are squatting on the floor in a gym.

Murph is the most iconic Hero WOD performed all over the world on Memorial Day in memory and honor of those who paid the ultimate sacrifice. As we perform this workout we keep that in the back of our minds and push ourselves physically and mentally. 

BUT THERE IS A WAY TO BE SMART ABOUT IT. 

Because it is a higher volume workout there is a higher risk of injury.

So how can we push ourselves while still be smart?

Step 1: Scale the workout appropriately. 

Let me just through this out there. Scaling is not a dirty or shameful word. If you are feeling that type of energy from that word, I’d ask yourself why. 

There are so many ways to scale this workout, so lets chat about a few. 

Starting  with the end goal in mind.

What is a good Murph time:

  • Beginner: 25-30 minutes
  • Intermediate: 32-40 minutes
  • Rx’d: 36-46 minutes*
  • Elite: Rx’d version in less than 35 minutes

* If you expect the Rx’d version of this workout to take you more than 46 minutes, consider using the intermediate or beginner scaling options.

My own two cents: If you have not done Murph without a vest and not partitioned in under an hour, you should NOT be doing Murph with a vest.

Scaling Option 1: 

No vest, RX movements and/or reps. 

This version should be reserved for those who have been consistently (3x a week on average for the past 6+ months) attending class. Because the amount of volume done at one time, this option will result in the most muscle breakdown. And if you have not been coming in consistently you increase your chances of injury greatly. 

Scaling Option 2:

Bring the volume down – Intermediate Athletes

For time:

1-mile run

50 pull-ups

100 push-ups

150 air squats

1-mile run

Option 2 is great because you still have the challenge of doing all the movement reps one at a time, but the risk of injury goes down with the volume decreasing. 

Scaling Option 3:

Least amount of volume – Beginner Athletes

For time:

800-meter run

50 ring rows or jumping pull-ups

100 push-ups from the knees or with hands elevated to a box

150 air squats

800-meter run

Beginners can still join in all the fun!

Scaling Movements:

You are also more than welcomed to scale all movements.

Most common movement scales:

Run: Bike or row

Pull ups: Ring rows, banded pull ups, jumping pull ups

Push ups: Elevated or knee push ups

Airsquats: Squat to a box or lunges

If you have an injury that prevents you from doing any of the movements please let your coach know, and they will be more than happy to help you find a scaling option. 

Scaling Option: Partitioned

Partitioned means breaking up all the movements into bite size reps. There are truly SOOOO many different options.

Here are the most popular:

Option 1:

1 mile run

20 rounds

5 pull ups

10 push ups

15 air squats

1 mile run


Option 2:

1 mile run

10 rounds

10 pull ups

20 push ups

30 air squats

1 mile run

Option 3: Push up break up

1 mile run

20 rounds

5 push ups

5 pull ups

5 push ups

15 air squats

1 mile run

The above are just ideas! Once again if you have any questions, chat with your coach. We are here to help!

The post Murph: Should I scale? appeared first on Makers CrossFit.

2025 Makers Intramural Open

By Brittany Malone • February 11, 2025
Welcome to the Battle of the Classes (AM versus PM)!!! In our 3-week event, performance isn’t the front runner (though we want you to give it your all). We will reward participation. Did you do the workout? ✓ 
Did you do it at Makers CF? ✓✓ 
Did you join in on the fun? ✓✓✓ Our main priorities is helping you push to a new level and having a good time doing it TOGETHER. BREAKDOWN: * The gym will be split into two teams: AM vs. PM. NOONERS may pick which team they want to represent. * Earn your team points through participation. * There will be weekly themes! See details below * Each week for three weeks the workout will be announced by CrossFit every Thursday @ 12:00pm. * Give the open workouts your best shot during Friday 's class workout. We will also have sign ups to do the open workouts Saturdays at 9am for those who cannot make Friday. * Workout scores and open points must be submitted by Monday at 5:00pm.
 REGISTRATION: * 2025 CrossFit Open - CLICK HERE to register and check your rank worldwide. * 2025 Makers CF Intramural Open - Sign up on Makers whiteboard * You do not need to sign up for the CF CrossFit Games Open to participate in the Makers Intramural Open. * Order your Makers CF Open shirt on the whiteboard at the gym ($30) Pre order closes Feb 19th THE POINTS: + 2 Points - Completing the Open workout at Makers 
 +1 Point - Completing the Open workout somewhere other than Makers CF + 1 Point - Top male and female in RX and Scaled 
(regardless of age group) +2 Points - Referring a friend on our friend referral sign up sheet at Makers (Limited to 1 friend a week or 6 points total) +1 Point - PR City: for each personal record completed such as weight or new skill.
 +1 Point - Team Spirit: dressed up for the week’s theme (See below) THE DATES: * Workout: CF 25.1: Feb. 28th * Theme: Twin Day * Workout CF 25.2: Mar. 7th * Theme: Wigs, Tutu, and High Socks * Workout CF 25.3: Mar. 14th * Theme: Makers 2025 Open Shirt THE DETAILS: * To obtain credit, you MUST add your score in Wodify.
 JUDGING: * Want to earn $10 off a shirt? Pass the CrossFit Judges Course and email (info@makers-crossfit.com) us your certificate of completion. Judges course HERE * You DO NOT need a certified judge if you are doing the Makers Intramural Open only. * You DO need a judge if you are registered for the CrossFit Open. * Scoring cards and movement standards will be provided to everyone during the competition.
 AFTER PARTY: * Join us March 15th in celebrating the completion of the open at Makers CrossFit for a brunch potluck . * Potluck sign up at on the gym whiteboard

Help, I need legging recommendations!

By Brittany Malone • April 22, 2024
This one is a little more geared towards the ladies of the gym, but it is a legit question. What legging are the best for CrossFit? With all the deadlifting, squatting, and running we do, I get it! We ain’t got time in the middle of a workout to wonder if the person behind us […] The post Help, I need legging recommendations! appeared first on Makers CrossFit.

What I use my smartwatch for as a CrossFit coach

By Brittany Malone • April 6, 2024
Never before did we have so much info about our day to day to lives with the use of smartwatches. However, most people have no idea how to use them or they are concerned with the wrong data points.  So let’s talk about what I like to use my smartwatch (technically mine is a ring) […] The post What I use my smartwatch for as a CrossFit coach appeared first on Makers CrossFit.
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