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The “Murph” Primer: A Sort of Tradition

Murph has become a traditional Memorial Day workout for some. Here's a primer on how to approach it to get the best results, no matter what your level of ability.

Mindith Rahmat

Written by Last updated on Oct 20, 2021

It is more than likely that many people will be doing the hero WOD “Murph” on Memorial Day. To make the day enjoyable for everyone, Coach Mike Tromello offers his insights on how to scale the WOD to suit your own abilities.

It shouldn’t be the case that some people end up spending a day finishing Murph and those who have a higher skillset are done pretty quickly. If you scale appropriately, everyone at the gym should finish around the same time.

It is more than likely that many people will be doing the hero WOD “Murph” on Memorial Day. To make the day enjoyable for everyone, Coach Mike Tromello offers his insights on how to scale the WOD to suit your own abilities.

It shouldn’t be the case that some people end up spending a day finishing Murph and those who have a higher skillset are done pretty quickly. If you scale appropriately, everyone at the gym should finish around the same time.

The concept of Train to Fit, Win, and Compete is an integral part of Tromello Programming, if you’d like to learn more about Coach Tromello’s approach.

In the meantime, enjoy Memorial Day, enjoy “Murph,” and let’s all try and remember that we are honoring the fallen. At the end of the day, doing the WOD is one small part of rememberance. It’s not just about getting in a great workout.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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