The Murph is a crossfit milestone as far as workouts of the day are concerned. This staple workout is one of the toughest and most grueling workouts I’ve had the pleasure of doing in my short tenure at Crossfit. For those of you who may not be familiar with Murph, let me educate you on some of his finer aspects… running, pull-ups, push-ups, squats, and a little more running! Its a timed workout and leaving only yourself to compete with, you’re left to complete the below as quick as you can:1 mile run100 pull-ups200 push-ups300 squats1 mile runNote: The only rule for the above “dung” sandwich is that the 1-mile runs need to be done at the start and finish. But as for the pull-ups, push-ups and squats, you can break them up any way you want. The only thing that matters is that you complete them all before starting out on that last mile.Two months ago I had my first go at Murph and he kicked my ass! It took me damn near 53 minutes to complete. Tonight, I wanted to take him down, but alas, he kicked my ass again — but at least I was able to complete in 43:29. That’s right! Take that Murph. But for those that aren’t aware, if we were to do the “Murph challenge” as it is truly meant to be done we should be wearing a 20-pound vest to emulate body armour as worn by those that protect us.On a more serious note, I think it is important for people to know the history and origins of “Murph”.The following exert is from the Murph Challenge event posting:The Memorial Day “Murph” Challenge is a fitness competition to benefit the Special Operations Warrior Foundation (www.specialops.org). SOWF provides college scholarship grants, not loans, to surviving children of Army, Navy, Air Force and Marine Corps special operations personnel killed in combat or training missions. The SOWF also provides immediate financial assistance to special operations personnel severely wounded in the global war on terror. The SOWF fi...