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For those that may not be familiar with MURPH, below is some information on the origin of MURPH as well as the MURPH Challenge. This is a workout that CrossFit affiliates & other gyms throughout the world complete over Memorial Day weekend to honor those who have made the ultimate sacrifice for our country.
“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 2005. 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.”
The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of funding for the Foundation on an annual basis. If you are interested in participating you can get more information at: https://themurphchallenge.com/
Freedom (Rx)
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.
*Option: 14/20-lb vest
Independence
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
*Partition reps as desired.
*Start the second run no later than 25:00
Liberty
For time:
800-meter run
Then, 10 rounds of:
5 ring rows
10 push-ups (from knees or with hands elevated on a box)
15 air squats
Then, 800-meter run
*Start 2nd run no later than 20:00
Partner Option:
1 mile or 800m Run Together
100 pull-ups
200 push-ups
300 air squats
1 mile or 800m Run Together
*Partition and Break up reps of Pull-ups, Push-up & squats as needed
Target Times:
Freedom: 36-46 minutes*
Independence: 32-40 minutes
Liberty: 25-30 minutes
* If you expect the Rx’d version of this workout to take you more than 46 minutes, consider scaling to Independence or Liberty
New this year, the whiteboard next to the Goals & PR board will be used to remember service members that have given their lives in the line of duty. If you have someone that you’d like to acknowledge, please write their name down on the board & include any other information you’d like to share.
Heats are open for sign up now. Heats will run every hour starting at 8:00 AM on Sunday 5/25 with the last heat scheduled for 11:00 AM with the cookout to follow at 12:00 PM.
Heats will have limited capacity to allow for room in the gym and at the rig so individuals can choose their preferred scaling option. If you need another time accommodation please let us know and we’ll do our best to make it work.
We always enjoy following MURPH up with a cookout! We’ll bring the grill down to cook up some grilled chicken, hot dogs and hamburgers. We’ll also provide some beverages. If you’d like to bring an appetizer, side or dessert, I’ll put a sign up sheet on the bulletin board by the store. I know it’s always a busy weekend, but we hope you’ll spend some time with us following the workout!!
T-Shirts & Tank Tops that were pre-ordered will be in the gym next week. The estimated shipping date is 5/21 so we should see them a few days before the workout. There will be limited extras out after the order has been sorted.
We’ve got lots ahead in the next few weeks.
May 17-23: Healthcare Professionals Appreciation Week
May 25: Murph Workout & Cookout
June 9-15: Community Cup Workouts & Member Appreciation Week
If you have any questions or any suggestions for events you might like to see let us know!
You can email: christine@crossfitgoodfortune.com, ian@crossfitgoodfortune.com or text us at: 860-775-6963!
Hope to see you soon!
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