Monday 25 May 2020 – 1000 Virtual Murph

Hi guys – tomorrow we will be hosting a Virtual Murph at 10am.  “Murph” is a Hero CrossFit WOD traditionally carried out on Memorial Day 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.  The link to the class is below:

Join Zoom Meeting
https://us02web.zoom.us/j/89974496249
Meeting ID: 899 7449 6249
THE MURPH:
For time:
Run, 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mile
Partition the pull-ups, push-ups, and air squats as needed (can also perform unpartitioned). Start and finish with a mile run in full. If you’ve got a 20#(men)/14#(women) vest or body armor, wear it.
Super Fitness Robot Time:  40:00 or less for men, 44:00 or less for women.
More Likely Time:  60:00 or less for men and women (consider scaling if this seems unrealistic).
Scaled:
For time:
Run, 4 mins (or walk)
30 Pull-ups (or ring rows)
60 Push-ups (or kneeling push-ups)
100 Air Squats
Run, 4 mins (or walk)

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

At Home:
For time:
Run, 1 mile
200 Push-ups
300 Air Squats
Run, 1 mile

Partition the push-ups and air squats as needed.

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