“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell
Please take the time to watch this video before you do this workout. This is important. This is why we do this workout. This man willingly gave his life trying to save the men in his unit as they were getting surrounded by a much larger enemy force. We do this tough workout every year to honor his memory.
Watch this…Lt. Michael P. Murphy Tribute: True American Hero
This workout will begin at 5 minutes past the hour in every class today. This means you need to get to the gym 10-15 minutes early to get yourself warmed up, mobilized and set up. Make sure you come in well rested and well hydrated.
In honor of Memorial Day and the sacrifices made by the many heroes in our armed forces…
1 mile run
100 pull ups
200 push ups (watch this one!)
300 air squats
1 mile run
“Murph” is a CrossFit Hero WOD we do every Memorial Day to honor 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. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his bravery and acts of selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.
Murph movement standards…http://themurphchallenge.com/the-workout/
We will have four versions of Murph for you to choose from this year.
FB = All runs and movements performed in order to RX standards wearing 20/15# vest
RX+ = All runs and movements performed in order to RX standards as written no vest
RX = Runs performed as written, movements performed to RX standards but may be broken up into rounds
MOD = any other version
All of the movements must be performed with a full ROM (check the movement standards link above) especially if you are shooting to get a FB, RX+ or RX by your name. Start and finish with a 1 mile run. If you are new to the gym and this WOD seems beyond you at this point it can be modified in various ways. You can go it alone and do a half Murph or maybe even better work with a partner, split it up and make it a team effort. No matter how you do the WOD today, just get in here and do it. CrossFit gyms around the world are running this workout today and classes will be big. Let’s not be the exception. This is a tough mental and physical test that all CrossFitters need to step up to once a year. You’ll be glad you did.