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Memorial Day Murph

23
May

Memorial Day Murph

“Murph”
For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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. 

Arlington National Cemetery - Arlington, Virginia.

Arlington National Cemetery – Arlington, Virginia.

Memorial Day Murph

Join us today at 9am to honor our country’s fallen soldiers and do the hero workout Murph. Sign-up is required. Click here to visit MBO and reserve a space.
 
Don’t forget! Please bring something to share at the potluck.
 
Read below for details on scaling options, the history behind CrossFit.com’s hero workouts, and the potluck to follow the event. 

SCALING OPTIONS
As always, we will have scaling options. We will help guide you if you’re not sure which option is for you, but here they are in advance. 
1. RX – as written and with a 20 pound vest (we have 7, first come, first serve). The 20 pound vest is for male AND female for RX, there is no “women’s weight.” The vest mimics the weight of body armor and you can’t scale body armor, bad things happen. There is no scaling the weight vest weight.
2. BODY WEIGHT – as written but without a weight vest
3. BODY WEIGHT plus bands/knees – as written, without a weight vest, and using bands for pull-ups or doing push-ups on knees
4. HALF MURPH – full or half run distance but with 1/2 pull-ups, push-ups, and squats (50/100/150)
5. TEAM MURPH – in a team of 2, partners run alternating 400s and split the pull-ups/push-ups/squats. One partner can work at a time.

THE HERO WORKOUTS
Fallen but Never Forgotten – the CrossFit Hero workouts explained.

POTLUCK
Please stick around after the workout to rest, recover, and join in on a potluck breakfast. If you plan to stay for breakfast, please bring an item to share. 

Questions? Post to comments.