Hero WOD: “Murph” – Open Gym 7am – Classes at 8 & 8:30am

Mar 17th, 2019

Category: CrossFit

Hero WOD: “Murph” – Open Gym 7am – Classes at 8 & 8:30am

Dreamy Wallballs

Schedule Update
Reduced schedule today.  Doors will Open at 7am for a Open Gym/non-coached Murph with Goose.  Both Coached Classes will be run in Southie Green at 8am and 830am. 

We will get you warmed up and ready to go for the WOD.  Please come in and we will find a scaling option for everyone.  The box will close promptly at 1030am before the madness that is the Southie parade ensues.

There will be no Endurance Class today.  Murph is an endurance WOD 🙂

“Murph” is a CrossFit Hero WOD named after t 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.

WOD
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Level 3- 75 pull-ups, 150 Push-ups, 200 squats
Level 2- 50 pull-ups, 100 Push-ups, 150 squats
Level 1 – 800m Runs, 30 pull-ups, 60 push-ups, 90 squats

*If raining or cold and snow still dominating the running path, you can sub 2k row and or a 2.5 mile for guys or 2 mile bike for ladies for each mile run.
Scale these accordingly – 800m run – 1.5/1 mile bike or 1000m row

Scores/Comments from Murph on 3/17/18

Scores/Comments from Murph on 7/21/15
Scores/Comments from Murph on 3/8/15

Weekly Strength/Benchmark Schedule – click here

At Home WOD
EMOM:10
ODD: 12 Burpees
EVEN: 15 Air Squats

Cash Out
Downward Dog – 1:00
Overhead Wall Stretch – 1:00