CrossFit South Brooklyn

Established 2007

Rest Day

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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
CrossFit community.

The workout is as follows:

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.

Schedule

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. 

Mmmm…Food
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! 

RSVP
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


Comments

  1. Murph! I’ll be there!

    This will be my second Murph and last year was a great actually awesome experience. It was the first big WOD I did last year and I remember slugging or maybe slogging through it with Sarah Haskins. Once Paul finished he counted for the both of us. Also, I was the last one done since I started in a later heat and was slow–so it was an amazing feeling running up to the Lyceum being cheered on by everyone who had finished it.

    I remember looking at the workout last year and feeling like how the hell am I going to do this?

    But I got through it, and this year looking at the workout I’m not intimidated and super excited to hit it again with a year under my belt!

  2. Ryan family hopes to make the bbq. Any idea when that part might start? We’ll come back for that. Lamb loin chops, or maybe lamb lollipops if butcher has them. I’ll bring a case of beer too.

  3. Hey Jim,

    We’ll start the fires around 1p so by 1:45 to 2 people will be gorging themselves on delicious delicious meat.

    I have been to the 2 previous Murph’s. The first in Prospect Park where we ran like 10 people on 2 pull-up bars with non-crossfitters hopping on from time to time to do their own thing. Quite an experience. And it was the first workout for Paul Sanwald.

    Running the group warm-up last year was pretty amazing. The initial group was big enough to break into 4 lines of 8 or 9 people in length. Almost as awe-inspiring as the work done by every participant who came out last year. It’s really a special day at SBK.

  4. Really bummed to be missing the festivities. Happy Murph to everyone. My advice: Squat slowly.

    Did the KB Swing/Wall Ball wod this morning, what a killer. Had to switch to 1.5 pood after 2 rounds, was pretty gassed early on and never recovered. Nice working out with Dave, our combinded score was 448. Also 3×3 chinups with white band assist.

  8. Murph! So excited. I definitely want to do the full thing even though I will need to modify it like crazy. Any chance of subbing ring rows for pullups? You guys know best, but I’m concerned my hips and hammies will be fried from running + squats + kbell swings.

    Thinking of marinating some asparagus and/or other delicious veggie to toss on the grill, and Steph bars 2.0, as original Steph will still be on vacay (I think).

    I hope Brian brings a baby:)

  9. Kind of an appetizer size, but I ordered 42 lamb rib chops. It’s kind of one bite, but this way, hopefully there will be enough for everyone! Have a great weekend folks!

  11. I’m excited and nervous about my first ever Murph! I’m most nervous about the 200 pushups. Looking forward to doing it rx’d…although I might regret that choice come Monday.

  13. This will be my first Murph. I am nervous. I have no plan other than do keep chipping away at it. Run a mile – 20 rounds of Cindy – run another mile.

    Steph – No ring rows sub due to space. KB swings it is. Many athletes will be scaling back volume overal, but some may opt to scale just the pull-ups (due to the relative difficulty)

  15. @Fox I figured that was the issue. Swings or scaled-down pullups it is! OR maybe I can attach the rings to the bumper of Jeremy’s minivan?!

    Happy Bday Avi! You deadlift like a bear and box jump like a gazelle!

  18. Good to be back…still sore as hell, but it is coming along.

    light back squat225x5x3

    Chinsbwx3, 10×2, 5×3

    Bench/double under WOD as rxd12:23I did not realize how much I used my shoulders in double unders.

  20. my delinquency continues. first day this week. ugh.

    BSQ: 5-5-5

    45, 45, 65, 95, 115, 135, 155, 175, 175, 175

    went light, no problems with any reps. IF i can get in enough i should be able to move back up easily.

    C&J: 3-3-3-3-3

    45, 65, 85, 115, 145, 145, 145, 145, 145.

    these felt heavy but i managed. i think its a PR for my 5 rep jerk. got some good tips from margie. just think i need tons more practice on both phases of this lift.

  21. On second thought, I might try and get back in time for the final heat and BBQ…

    Last year I somehow had it in my head that it was 10 cindys. I was thinking “this is not so bad” in round 8 before realizing my error.

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