“Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. The workout was one of
Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.
Happy Memorial Day! – We will be running 3 heats of Murph – Coached classes will run at 9, 9:30 & 10. Please come in, we will have scaling options for everyone.
Goose will be at the gym at 7am and running through Murph with a start time of 7:30 for anyone that wants to join for a non-coached version. All are welcome.
Warm-up
200m jog*
1 Minute of Inchworms
1 Minute of Scap Push Ups
1 minute of Air Squats
-Then-
Dynamic floor drills
2x
5 I’s, 5Y’s, 5 T’s, 5 W’s, 5 Cobras
Hero WOD (45 minute cap)
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
You can partition the pull-ups, push-ups and squats anyway you would like to get to the required reps. Ex. 20 rounds of 5 pull-ups|10 push ups|15 squats. The runs must be performed as bookends.
Level 3- 75 Pull-ups|150 Push-ups|200 Squats
Level 2- ⅔ Mile|50 Pull-ups|100 Push-ups|150 Squats
Level 1 – ½ Mile Run|30 Pull-ups|60 Push-ups|90 Squats
ADV – 20|10 vest
ADV+ – Vest & Unpartitioned
Rainy Run Subs = 2000m Row/Ski or 3 Mile Bike.
Extra Work
AMRAP5
3 Deadlifts
7 Push Presses
Women – 185 Deadlift, 75lb Push Press
Men – 275 Deadlift, 115 Push Press