In just seven short weeks it will again be time for our annual community Murph WOD! On Monday, May 31st, we will complete “Murph” in honor of Memorial Day. For everyone who will be doing “Murph” for the first time this year here is a little information on what this Hero WOD is all about and why we do it.
“Murph” is a workout in honor of Navy SEAL and Medal of Honor recipient, Lieutenant Michael Murphy who was killed in action in Afghanistan in June 2005. This workout was Michael’s favorite. CrossFit has many named workouts such as this one, called “Hero WODs,” which are created to honor the men and women that have fallen in the line of duty. These workouts tend to be a little longer, a little tougher, and require a bit more mental toughness and grit than a normal class WOD, because of what they represent, and Murph is very much just that.
The Workout:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
RX: Done with a 20/14# vest.
To prepare us for the volume of this workout, we have put together a 6-week Murph Prep Challenge! Every Monday there will be one workout for you to accomplish before or after class, during Open Gym, or even at home. The volume (or amount of work) will increase each week so that when May 31st arrives you are ready not only to accomplish the workout but take it on with a purpose.
There will also be a second day of optional running work programmed for anyone who would like to get their running legs back for spring!
This week, there will be challenge sheets up at the front of the gym for you to keep track along the way, as well as a whiteboard in the back of the gym where you can see the programming from week to week and check it off each time you complete it. Just like with any CrossFit workout, there are tons of modification and scaling options. Your coaches will start to chat with you about these in classes over the next month, but there is also a list of options on the sheet you will grab this week if you’d like to participate.
Prizes will be handed out to members who participate in our Murph Prep Challenge! Who can complete all the prep workouts and crush Murph this year?
Please ask a coach if you have any questions.
– Coach Ashley
