Monday, May 30th we will host a Memorial Murph challenge.
WHO IS MURPH
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 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.
We will be opening this event up to ALL FRIENDS AND FAMILY with no CrossFit experience.
Each athlete that participates will sign up (SEE WHITEBOARD) for a particular level and will be assigned a required heat start time. NO REGULAR CLASSES WILL BE HELD ON THIS DAY!
See levels and heat times below:
WHAT LEVEL SHOULD I SIGN UP FOR?
Athletes new to CrossFit might be initially alarmed at the intensity and volume of this workout that is why at the Murph Event we will have 3 Levels for all athletes to participate in.
Heat #1- 9:00AM
Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.
For time:500m Run 25 Pull-ups50 Push-ups100 Squats500m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.
Heat #2 -9:30AM
Petty Officer (Intermediate): 6-12 months of CrossFitting or other high intensity workout regimen on a consistent basis.
Murph Petty Officer
For time:1000m Run50 Pull-ups100 Push-ups200 Squats1000m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.
Heat #3 -10:00AM
Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.
Murph Master Chief
For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.