News

Memorial Day Murph!

By May 4, 2015 No Comments

On Monday, May 25th we’ll be celebrating Memorial Day with a traditional “Murph”.

Level 1 and Level 2 classes will meet at 10am and 11am — you may attend at either time regardless of your level. All other classes are cancelled.

We’ll be hosting a “Murph” after-party around the corner at Battery Harris beginning around noon — stop by and hang out with your fellow survivors, and enjoy cider and wings!

RSVP and get event updates on the Facebook event page!

The Workout

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 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.

The History

“Murph” honors Navy Lieutenant and Medal of Honor recipient Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout is one of CrossFit’s very first hero WODs. It was one of Mike’s favorites and he’d named it “Body Armor”. Learn more about Mike Murphy at en.wikipedia.org/wiki/Michael_P._Murphy

Good Sam

About Good Sam

Leave a Reply