May 23rd, 2018
This coming Monday, May 28th, we celebrate Memorial Day.
Memorial Day is a day on which those who died in active military service are remembered.
CrossFit Hero WODs are named for soldiers who lost their lives in the line of duty. There are also some dedicated to other service men and women, such as police officers and firefighters. They died helping others. They sacrificed for their team and for their country. They lived their lives serving others.
Memorial Day ‘Murph’ is arguably the most popular CrossFit HERO WOD, named after LT. Michael P. Murphy.
LT Murphy was killed June 28, 2005 after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.
Lt. Murphy was an avid adherent of CrossFit, and after his death one of his favorite workouts was named after him. The workout, which he referred to as ‘Body Armor,’ is now called ‘Murph.’ While wearing a 20 lbs weighted vest (substitute for body armor), it is a one-mile run followed by 100 pull-ups, 200 push-ups and 300 squats, followed by another mile; done for time.
To many, a one-mile run followed by 100 pull-ups, 200 push-ups and 300 squats, followed by another mile, may seem like a daunting and impossible task. In CrossFit this is called the Rx, or ‘prescribed’, version of the workout. The wonderful thing about CrossFit workouts is they are ‘infinitely scalable’, a.k.a. modifiable. There is a version of every CrossFit workout that every person from 12 to 112 can do.
If you can walk, run, row or bike, you can do Murph.
If you can pull a set of rings or a TRX to your armpits with your body at an angle that suits your ability, you can do Murph.
If you can do a push-up on your knees or against a wall, you can do Murph.
If you can squat, you can do Murph.
Here are just a few of the possibilities we offer our members who want to do Memorial Day Murph in addition to the Rx version of the workout:
‘Half Murph’; run or walk 1/2 mile; complete 10 sets of 5 ring rows; 10 modified push-ups; 15 squats; run or walk 1/2 mile
‘Partner Murph’; run or walk 1/2 mile to a mile with a partner; then complete 10-20 sets of 5 ring rows; 10 modified push-ups; 15 squats, share the work however you want (one partner works while the other rests); then run or walk 1/2 mile to a mile together
Have trouble with running? Try ‘Murph on the Water’ or ‘Murph on Wheels’; Respectively, any scaled version of Murph either on a rower or an air bike!
So, you see, there is really nothing to fret when considering joining us this Monday morning! And besides, participating in Murph is FREE!
You can sign up on MindBody for a heat beginning at 8am. Join us at 7:45am for our National Anthem, performed by our very own, Katie O. Then, hang out, enjoy refreshments, and support our group as we honor the Soldiers of America who died protecting our freedom.
Please contact us via email [email protected] or 607-953-4122 for any questions or comments!