Mark your calendars! Saturday, May 29th will be our 6th year as an official host location for The Murph Challenge. This is always our biggest event of the year, and it is sure to be an amazing day!WHAT IS MURPH?It is a tradition among CrossFit boxes all around the world to perform this workout over Memorial Day weekend. The workout is an official CrossFit hero WOD, named after Lt. Michael Murphy, a US Navy Seal and American hero, who sacrificed his life to save his fellow SEALS in Afghanistan on June 28, 2005. This workout was one of his favorites, and he named it “Bodyarmor.” After his passing, CrossFit renamed it in his honor.The movie, “Lone Survivor” depicts the story of Lt. Murphy’s heroic actions, along with the rest of his team, including the sole survivor, Marcus Luttrell. Watching this movie before the workout will really help you appreciate the deeper meaning of the day and Lt. Murphy’s sacrifice for his team. (you may want to put the kids to bed if you are going to watch it.)You can also watch Marcus Luttrell talk about Lt. Murphy and that fateful day in this clip from an interview with Katie Couric.(Click for link)
WHAT IS THE ACTUAL WORKOUT?
For time:1 mile run – 100 pullups – 200 pushups – 300 squats – 1 mile runYou may partition the exercises between the runs how ever you would like. We will also help you to scale the workout as needed (just like we always do
)Here are some common ways to break up the reps:25 rounds of: 4 pullups, 8 pushups, 12 squats20 rounds of: 5 pullups, 10 pushups, 15 squats (or split the pushups in half and do 5 before and after the squats)50 rounds of: 2 pullups, 4 pushups, 6 squatsFor most people, we recommend that you choose smaller sets with more rounds. The pushups are typically the toughest part and small sets will keep you from having to take long rests.
WHAT ARE SOME SCALING OPTIONS FOR MURPH?
If you feel like that workout is impossible, don’t worry. Like all of our workouts, this one can be scaled. The important part of the workout is to challenge yourself, honor Lt. Murphy and all of our American heroes, and support your boxmates. This workout is designed to be hard enough to make you question whether you will finish. Think of Lt. Murphy and his team’s struggles. Think of Marcus Luttrel's epic crawl to safety. He drew a line in the sand just ahead of his reach, and crawled there. Again and again for miles.Here are some of the most common options:
- Go for the full runs, but do 1/4, 1/2 or 3/4 of the volume on the pullups, pushups and squats. These are typically the hardest part, and doing this will cut down the volume.
- Scale individual movements as needed. You can do ring rows, banded pullups, box pushups etc.
- Do it with a partner! Run together and alternate with each other to split the work.
SHOULD I WEAR A WEIGHT VEST?
Typically you will see some of our athletes opt for the vest. If you have done this workout in its entirety in the past without one, this year might be your year to go for it! If feel comfortable wearing it, talk to one of our coaches so we can make sure you are going to be safe.
Our post Murph hang out is a tradition at SRCF, filled with food and friends. This year we will still have both, but socially distanced of course. For our early morning crew, we will have an oatmeal station and coffee. Around lunch time we will fire up the grill. All are welcome to come back to grab some food and enjoy some time with your boxmates. Tuckermans has also welcomed us to use their outdoor seating that morning. Please remain respectful of keeping a 6 foot distance from anyone who does not live in your house.
You can officially register for The Murph Challenge by clicking the link below. Official registration is not required to attend our event, but it is HIGHLY encouraged.The Murph Challenge
- Why We Started a CrossFit Gym
- Find Success With Systems
- Why We Don’t Look Like a Traditional Gym
- The Ultimate Guide to the CrossFit Open at SRCF!
- Have You Found Your Tribe?
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