Memorial Day Murph 2018

May 10, 2018 Written by

On Monday, May 28, CrossFit Salus will be hosting our sixth annual Memorial Day Murph WOD.

What is the “Murph” Workout?

For those of you new to the Murph Workout, here’s what you can expect.

The CrossFit community all over the country does this challenging workout, “Murph,” every Memorial Day in honor of our fallen military members. It is through our pain and sweat and raising money for charities supporting heroic causes that we honor them this day.

This specific workout was a favorite of fallen Navy SEAL and Medal of Honor recipient, Michael Murphy, which is why it’s called “Murph.” 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.”

Michael was killed in Afghanistan June 28th, 2005.

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****

Memorial Day Murph Class Time Options:

  • 8-9 am
  • 9:30-10:30am

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

Members: Reservation is required on Wodify.

Dropping in? Click the button below

Schedule Your Drop In

Memorial Day Murph 2015

 

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

Categories

Search

Looking for something specific? Search here and hit enter.

Follow

Get every new post on this blog delivered to your Inbox.

Join other followers: