It’s hard to believe, but MURPH is less than a week away!!!! We will be doing the workout to start our 4th of July celebration, which is this coming MONDAY!
For our new members, we should clarify what all this “Murph” talk is about. You’ve probably heard people talk about it. The workout was first posted to CrossFit.com on August 18, 2005, in memory of Navy Lieutenant Michael Murphy of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. However, we simply call the workout “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
There is a movie about his life, called “Lone Survivor.” If you have time, watch it before Monday. You will never see the workout the same and you will bust your butt even harder than you ever imagined. The word “inspiring” doesn’t even cut it. Watch it. We have a copy at the gym if anyone wants to view it this week.
We want to show our spirit and solidarity by wearing “USA” themed headbands during the workout. Many of you have bands from previous years, but if you don’t, we have a bunch for sale at the gym. Check them out. We want to see lots and lots of red, white and blue on Monday. Or, if you were Mikey last year, we saw hardly any red, white and blue, but a lot of skin instead. Whatever floats your boat.
The workout is for time….
1 mile run
300 air squats
1 mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. (Editors note: please be aware that only those athletes who have been consistent with gym attendance and have done Murph in under 40 minutes without a vest will be allowed to attempt with a weight vest. Coaches will be assigning appropriate scaling options for everyone).
We will be offering multiple versions of the workout, including a partner workout. If you want to partner with someone, make sure you come to the same class…or show up and we’ll find you one. We will hold class at 8:30 am and 10 am. Please sign up by Sunday on the white board so we can be sure we have enough room for each class.
Lastly…please make sure that you come Monday morning FULLY HYDRATED. Plan on a good dinner Sunday, lots of water throughout the weekend, and a good sleep…not hungover from weekend parties. We want to ensure the safe completion of this WOD for all!
Kirk Daddy working on those heavy OHS’s Monday. #deathbyginger
The 5 pm crew cheering Nathan as he finishes his last set of OHS’s
Vicky, Lauren and Brian hitting those OHS
Overheard at the gym many times today…”Deeper…DEEPER!!!!”
The 6 am crew getting in a great mobility session after the sprints