We hope you can join us tomorrow, Sunday, May 28th, for Memorial Day Murph at CrossFit Roots! Over 100 athletes are signed up and ready to participate in this annual tradition!

We’ve put together this guide to help you be in the know and prepare for your workout.

What is the Schedule?

Doors to the shop open at 8:00am and we will run three heats of the workout. The potluck breakfast begins at 9:30.

The heat times are as follows:*

  • 8:30
  • 8:55
  • 9:20

Please note, you must be signed up for a heat. Due to the structure of this workout and number of individuals participating, we will not be able to add people to a full heat. Thank you for your cooperation in this. 

It’s not too late to sign-up for a heat! Get it done HERE. 

When should I get there?

Please arrive before your heat start time with enough time to warm-up and be ready to go. Your scheduled heat time is when we say, “3-2-1-Go!”

Please note, due to the number of people in each heat, individuals warming up will NOT be able to get on the pull-up bar during their warm-up. Thank you for your cooperation in this. 

Please bring a gluten-free item to share and plan to stick around for a great party!

What should I bring?

Please bring a gluten-free potluck item to share!

What is the workout?

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Men wear a 20-lb. vest, women wear a 14-lb. vest. 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

What are the scaling options?

  1. Do the workout as it’s written, but without a 20 or 14-lb weight vest.
  2. Do the workout without a weight vest, and do half the reps of pull-ups, push-ups, and squats (50/100/150)
  3. In teams of 2, without a vest, partners run the mile together, and split the pull-ups, push-ups, and squats. For the pull-ups, push-ups, and squats, only one partner can work at a time.
  4. In teams of 2, without a vest, partners alternate 400m runs for the mile, and split the pull-ups, push-ups, and squats. Only one partner can work at a time for the run and all bodyweight movements.

How should I partition my reps?

You can partition the pull-ups, push-ups, and squats in any way you’d like. Here are some of the more popular options:

  1. 20 rounds of 5 pull-ups, 10 push-ups, 15 squats
  2. 33 rounds of 3 pull-ups, 6 push-ups, 9 squats AND one round of 1 pull-up, 2 push-ups, 3 squats
  3. 50 rounds of 2 pull-ups, 4 push-ups, 6 squats

The push-ups are the movement that limits folks the most. We recommend that you choose the rep scheme that contains a push-up number that you can ALWAYS do. As an example, if an athlete knows they can always get out 6 push-ups, but 10 is probably not going to happen, then the select option 2 EVEN if they look at the pull-ups and think, well I can do more per round than that. 

What if I need help with scaling options and warm-up or need a pep talk?

As always, the coaches are here to help! Shane and Ryan will be running the event heats and many of the Roots coaches will be around and available to chat. We’ll also have a suggested warm-up on the board.

Reminder:
CrossFit Roots will be closed on Monday, May 29th.  Enjoy Memorial Day and take a moment to to say thank you.