Ladies and Gentleman, Jim Ryan!
Happy Birthday Avi!!
Memorial Day Murph!!
This Monday, May 31st beginning at 11 AM we'll be doing our 3rd Annual Memorial Day Murph!!
Who/What is Murph?!
Murph is a Hero workout named in honor of Lt. Michael Murphy a Navy
SEAL killed in combat in operations in Afghanistan on June 8th, 2005.
This workout was one of his favorites and is done to honor his memory
and the memory of fallen LEO/MIL personnel both inside and outside the
The workout is as follows:
1 Mile Run
1 Mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
We'll be starting the event promptly at 11am with a short group warm-up
and then kicking off the 1st heat at approximately 11:30. Heats will
begin every 20 minutes with the final heat beginning at approximately
1:10. Those of you coming to later heats are encouraged to arrive
early enough to warm-up on your own prior to starting the workout.
There will be NO group classes Monday.Scaling Options
Sound daunting? Don't fret, there
will be a number of different scaling options and movement
substitutions available. Due to the high volume of pull-ups involved
in this workout we will be recommending athletes unable to fire off
high volumes of pull-ups in a band or unassisted opt for KB Swings
instead. For those wishing to scale up we have a couple of weight
vests, feel free to bring your own.
This year we'll be firing up the grill and
providing burgers, hot dogs and beer. You are encouraged to BYOB and
BYOMeat because hey, the more the merrier! We're in need of an
assortment of side dishes and an additional couple of grills to help
keep folks fed so if you can bring a dish in or have a grill to
contribute please contact Chris Fox (ChristianATcrossfitsouthbrooklynDOTcom) by Sunday. This will be our first big shindig at 597 Degraw so come on out, bring your friends and family!
Help us plan properly! RSVP to Comments.
If you've done Murph in the past any special Murph memories?
If this is your first Murph are you nervous, excited, downright scared?
The first Murph 051808 Crossfit.com