05.30.2022 MURPH

Dynamic Mobility, Activation and Warm-Up 
 Row/run/bike an easy 3:00 
 
T-Spine Stretch on a bench x 30 seconds 
Prone PVC Pipe Pass Thrus x 15 reps and then … 
 
Deep Squat Progressions x 5-7 reps 
 
Followed by … 
Kettlebell Halos x 10 (5 in each direction) 
Kettlebell Press x 5 (left side) 
Kettlebell Windmills x 5 (left side) 
Kettlebell Press x 5 (right side) 
Kettlebell Windmills x 5 (right side) 
 Kettlebell Push Press x 5 (left side) 
 Kettlebell Waiter Carry x 20-25 yards (left side) 
Kettlebell Push Press x 5 (right side) 
Kettlebell Waiter Carry x 20-25 yards (right side) 
 
 
 
Mobility
Shoulder Prehab 
Two sets of
5 Y Raises 5 T Raises 5 I Raises 




 
Murph
For Time
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
 
“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

05.25.2020 Memorial Day Murph

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Partition the pull-ups, push-ups, and squats as needed.

Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

**Not doing Murph- try this one!

20 toes to hands- this movement is like a mountain climber but you jump both feet up towards the hands. Similar to a burpee but there is not standing up after each rep

40 shoulder taps

20 toes to hands

60 sit ups

40 shoulder taps

20 toes to hands

80 air squats

60 sit ups

40 shoulder taps

20 toes to hands

100 box dips or chair dips

80 air squats

60 sit ups

40 shoulder taps

20 toes to hands

05.28.18 Murph

The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had. Are YOU up for the Challenge?

We will begin the first heat at 8am and then stagger the next heats by 30:00.  Come warm up early.  Stay for food and drinks starting right after you are done with the wod. (or at 10am) Feel free to bring a dish to pass.