CrossFit athlete Dan Bailey did the Murph workout with a 100-pound weighted vest instead of the normal, and already gruesome, 20-pound.
Dan Bailey is a renowned CrossFit athlete and coach from Ohio, known for his exceptional strength, speed, and versatility in the sport. He has competed multiple times in the CrossFit Games, achieving his best finish of 4th place in 2015. He continues to inspire many through his training routines, motivational content, and impressive achievements across various CrossFit disciplines.
And that inspiration to others is front and centre in the latest video of his training. He did Murph with a weighted vested 5 times heavier than usual.
The CrossFit WOD (Workout of the Day) “Murph” is a challenging and iconic workout named in honour of Lieutenant Michael P. Murphy, a Navy SEAL who was killed in action in Afghanistan. The workout consists of:
- 1 Mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Squats
- 1 Mile Run
Traditionally, “Murph” is performed wearing a 20 lb (9 kg) weight vest or body armour. The workout can be partitioned as needed, meaning athletes can break up the pull-ups, push-ups, and squats into different sets (e.g., 20 sets of 5 pull-ups, 10 push-ups, 15 squats) to complete the repetitions, but the RX version (or the elite way) is to do it the way it is described, with 100 pull-ups, then 200 push-ups followed by 300 squats and beginning and finishing with a 1-mile run.
The workout is typically performed on Memorial Day to honour fallen military members and is known for its gruelling nature and test of endurance, strength, and mental toughness. Memorial Day, this year, was May 27th (just yesterday) and Dan Bailey took the workout to new heights.
Related: Murph Strategies: Partition Variations
Dan Bailey Does Murph with a 100Lbs Vest
So how did Dan Bailey managed to do Murph with a 100-pound vest? Well, in fact, he used a normal 20-pound weighted vest and added a rucksack with another 80 pounds in it, totalling the 100 pounds weight.
Before starting Murph, he warmed up with a light run on a treadmill and did a few pull-ups with the 100-pound vest and realised it was going to be brutal.
I think if I got in under two hours, I would be very impressed. I’d be very happy. It’s definitely going to be one where you just kind of ease into things,” Bailey said. To compare, the world record for Murph (with a 20-pound weighted vest) is held by Alec Blenis who finished it in 32 minutes and 41 seconds. In the 2016 CrossFit Games, Josh Bridges set the Games record by completing Murph in 34 minutes and 38 seconds. On the women’s side, Kari Pearce delivered a standout performance, finishing the workout in 36 minutes and 42 seconds.
Bailey added the rucksack before going for his run and the squats, pull-ups and push-ups. He also mentions in the video that he would partition the exercises (except the run).
“It’s like your first mile and your first let’s say 50 pull-ups, you’re just kind of like easing into things. You don’t want to go too hot out the gate or anything like this. But this one, man from the first 100 yards to every single rep was a battle.”
In the end, Dan Bailey finished the 100-pound Murph challenge in 2 hours, 16 minutes and 51 seconds. At the last minute, when entering back in the gym for the final yards of his last mile run, a crowd was inside cheering him on. When thanking the crowd, he got emotional.
Read More: Murph Training Plan: PR Your Murph Time for a Good Cause
image sources
- Dan Bailey: Courtesy of CrossFit Inc.
