/var/www/html/wp-content/themes/Divi/single.php Murph 2018 | CrossFit Penance

MURPH 2018

On Monday, May 28th (Memorial Day) we will be continuing the tradition and hosting the Hero WOD “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.

Why?

The simple answer here is to honor the sacrifices of the fallen service men and women that have made the ultimate sacrifice for us.

“These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.”

–Russel Berger, CrossFit

When?

Running heats at 6am, 8am, 9:30am, and 11am.

What is the workout?

We will be offering a few different options this year:

Full Rx’d version

1 mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 mile Run

*All work is done straight through, can not partition bodyweight reps into rounds.

**Weight vest is optional.

Full Scaled version

1 mile Run

100 Pull Ups or Power Cleans (75/55)

200 Push Ups or Box Push Ups

300 Air Squats

1 mile Run

*Can partition all reps into rounds, etc.

**Weight vest is optional.

Ignite MURPH AMRAP

20 minute AMRAP-

200m Run

10 Body Rows

20 Push Ups

30 Air Squats

Whichever workout you end up doing I implore you to do 1 thing: focus on your workout, not the clock. The workout is going to be tough, but it is supposed to be as you are paying your respect, in sweat, to a fallen hero.

Where to park?

Afterwards:

Hang out, cheer on your CFP Family and Friends, grab something to eat (The Stuff in a Bun food truck will be on site for all of your post-Murph refuel needs!), etc…