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Murph Workout Info

*Free Community Event!

Open to Members and Non-Members

When: Monday May 27th
Where: CrossFit Restoration at Volv Fitness
Time: Arrive 15-20 Minutes prior to start for warm up!

(We do not want injuries!)

Wave 1 – 9 AM
      Wave 2 – 9:15 AM
What: Hero Workout “Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
How the Workout is Performed:
-Wearing a Weighted Vest
Women’s: 14 lbs
Men’s: 20 lbs
How the Workout is Scored:
Workout Stimulus:

(Should be performed in under an hour and half)

Running Route

Background Story of Hero Workout “Murph”

“In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005.

A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (“050818”), where the post said “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.”

“Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as “Memorial Day Murph.”

The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout athletes choose to do the work “unpartitioned” in the order written (complete the 100 pull-ups before beginning the push-ups, etc.).”

Story from Wodwell.
Click button below for more info!

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