Memorial Day Murph 2017

May 5, 2017 Written by

On Monday, May 29, CrossFit Salus will be holding the fifth annual Memorial Day Murph WOD.

Murph

Memorial Day “Murph”  honors ALL of our fallen military members with a challenging workout (through our pain and sweat) and to raise money for charities supporting heroic causes. The workout was a favorite of fallen Navy SEAL and Medal of Honor recipient Michael Murphy, and is thus called “Murph”. Michael was killed in Afghanistan June 28th, 2005.

This workout is designed to attract a large number of participants all over the country and create a new Memorial Day tradition. Michael Murphy was an avid Crossfitter and used to do the workout now named Murph in preparation for his deployments. He did it wearing his flack vest and referred to the workout as “Body Armor”. It was renamed “Murph” after his death.

CrossFit Class Options: 8-9 am or 10:30-11:30am

Olympic Lifting: 9:15-10:15

All other classes will be cancelled for the afternoon and evening.

Reservation is required on Wodify and will open the week prior!

Memorial Day Murph 2015

Memorial Day Murph WOD

– 1 Mile run to start
– 100 Pull-ups
– 200 Push-ups
– 300 Air squats
– 1 Mile run to finish

**if possible, wear a 14#/20# weight vest**
***The reps can be partitioned any way you want***
****Scaled options will do half or a quarter distance/rep Murph****

Strategies

5-10-15

The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of:
5 pullups
10 pushups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beinging).
15 squats

5-5-5-15

If pushups are a challenge, consider the following scheme
20 rounds of:
5 pushups
5 pullups
5 pushups
15 squats

5-5-5-10-5

Similar to the 5-5-5-15
20 rounds of:
5 pullups
5 squats
5 pushups
10 squats
5 pushups

Donate Online

Donations (which come with a tshirt) are accepted online, here (though not necessary to complete the WOD on Memorial Day). Get online quickly to get your shirt in time. All proceeds will benefit The Wounded Warrior Project, a program that raises awareness and enlists the public’s aid for the needs of injured service members. More info @ www.woundedwarriorproject.org

murph

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