Workout

“Murph”

For time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.

__________

Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

Workout

For load:

Choose a weightlifting movement
5-5-5-5-5

Workout

As many rounds as possible in 20 minutes of:

100 ft plate carry (35/25 lb)
50 double unders
15 burpees

Workout

Four 2 minute rounds, each for max reps of:

3 rope climbs
Max rep dumbbell thrusters in remaining time (35/25 lb)

Rest 2 minutes between rounds

Rest day or make-up day

Workout

For load:

Deadlift
1-1-1-1-1

Workout

2 rounds, each for time of:
1.1 mile run

Rest as needed between efforts

Workout

5 rounds for total reps of:
1:00 toes-to-bar
1:00 should-to-overhead (75/55 lb)
1:00 box jumps (24/20 in)
1:00 wallball (20/14 lb)

Gym Announcements

The gym is closed on Sunday, May 18 while hosting a Level 2 Certificate Course.

There will be a Checkpoint Challenge with Coach Brett on Sunday, May 18! Meet at the gym at 8:00 a.m. to take part. You will need to download an app that will run in the background called MapRun6. Brett will provide the code for the course on Sunday.

Gym Announcement

The gym will be closed on Saturday, May 17 and Sunday, May 18 while hosting a Level 2 Certificate Course.

There will be a Checkpoint Challenge with Coach Brett on Sunday, May 18! Meet at the gym at 8:00 a.m. to take part. You will need to download an app that will run in the background called MapRun6. Brett will provide the code for the course on Sunday.