May 19, 2026 · 23 min · 14 segments
-A VNR listener wants to know if doing the CrossFit Hero workout “Murph” still counts if he has never used a weight vest. \-Pat & Adrian discuss this topic as well as “Murph prep”.
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Um, you know, I'll ask it back, Pat, what is the sound of one hand clapping? [laughs]
Uh, no, I, I'm firmly in the camp that I think particularly when it comes to hero workouts, um, I think that as a concept, it's really about the intention behind the workout, and, you know, the fact that you're taking time to kinda honor what was given and to kinda pay homage to...
These are real people, and you know, real outcomes, and just to think about that and the impact that they had and the impact that, you know, fitness played in their life and, and their job in many cases, et cetera.
Um, and so to me, the details around that are way less important than the act itself, and so I'm very much in the camp that like, yeah, if you're gonna say, uh, "Is it still Murph if I pick up a, a barbell and do deadlifts instead of, you know, running, pushups, pull-ups, and squats?"
Well, of course, that's a different conversation, but if we're talking the difference between I did all the reps, I did the same basic structure of the workout, but I did it slightly differently based on my avail- my, um, ability or my equipment availability-
I'm like, that conversation just doesn't matter at all in my opinion, 'cause it's about something bigger.
Yeah, if we start getting into, like, a benchmark, and we start thinking about, like, comparing a time from the last time that you did it, okay, well, now we need to be specific so those comparisons make sense, and maybe you're using the hero workout to do that.
Well, in that case, the conversation is around what did you do last time and are you using it as a comparative? But conceptually, just as a hero workout, conceptually that extending to Murph, hey, I'm like, "Get it done how you get it done," and of course, it still counts in my book.
Um, you know, I'll ask it back, Pat, what is the sound of one hand clapping? [laughs]
Uh, no, I, I'm firmly in the camp that I think particularly when it comes to hero workouts, um, I think that as a concept, it's really about the intention behind the workout, and, you know, the fact that you're taking time to kinda honor what was given and to kinda pay homage to...
These are real people, and you know, real outcomes, and just to think about that and the impact that they had and the impact that, you know, fitness played in their life and, and their job in many cases, et cetera.
Um, and so to me, the details around that are way less important than the act itself, and so I'm very much in the camp that like, yeah, if you're gonna say, uh, "Is it still Murph if I pick up a, a barbell and do deadlifts instead of, you know, running, pushups, pull-ups, and squats?"
Well, of course, that's a different conversation, but if we're talking the difference between I did all the reps, I did the same basic structure of the workout, but I did it slightly differently based on my avail- my, um, ability or my equipment availability-
I'm like, that conversation just doesn't matter at all in my opinion, 'cause it's about something bigger.
Yeah, if we start getting into, like, a benchmark, and we start thinking about, like, comparing a time from the last time that you did it, okay, well, now we need to be specific so those comparisons make sense, and maybe you're using the hero workout to do that.
Well, in that case, the conversation is around what did you do last time and are you using it as a comparative? But conceptually, just as a hero workout, conceptually that extending to Murph, hey, I'm like, "Get it done how you get it done," and of course, it still counts in my book.
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