We are officially 1 week away from our annual Memorial Day MURPH! We missed out last year because of COVID, so we’re extra excited to honor this fallen hero, and plan to celebrate him, the weekend, and some new beginnings for our family.  We will host two classes (sign up on Acuity) on Sunday at 8:30am and 10am.  Following the 10 am class, we invite you all to stick around and enjoy some food and drinks with us!

Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005, where the post said “This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘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.”

“Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on Memorial Day. If you have some time this coming week, watch the movie “Lone Survivor”.  It tells the story of Michael Murphy and his heroism.

For Time
1 mile run
100 Push Ups
200 Pull Ups
300 squats
1 mile run
*if you have a weight vest, wear it.

This workout is meant to be completed under 1hr.  We have TONS of scaling options for you guys to do to help get you there.

-If the mile run will take you more than 10 minutes we can decrease to ½ mile run

-Don’t have pull-ups? Ring rows will be your go-to today.

-Too many reps? We’ll have the option to do a 1/2 Murph, 3/4 Murph, or even better…a partner Murph!

Most will partition this workout into 20 round of “Cindy” which is 5 pull-ups, 10 push-ups, 15 squats.  We can modify that to 10 or 15 rounds depending on your capacity.

Be sure to show up for this workout on Sunday rested and hydrated! See you there!