MEMORIAL DAY MURPH 2023
Mark your calendars! The annual Memorial Day Murph workout will be on Monday, May 29th. This annual worldwide event and CrossFit tradition is one of the most beloved events of CrossFit Precipice and we hope you will join us.
If you’re new to the workout or have questions, ask a coach at class!
WHAT IS MURPH?
The CrossFit Hero workout was created in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. The workout has become a Memorial Day tradition amongst the CrossFit community and a way to honor not only Michael Murphy but all of those who died while serving in the United States military.
WHERE WILL IT BE HELD?
CrossFit Precipice is teaming up with the New Roots community to bring you this event on Monday, May 29th. New Roots is located at 2412 N 3rd St Suite C, across the street from Killip Elementary School.
WHAT IS THE SCHEDULE?
The event will start at 9:30am with a remembrance followed by a whiteboard prep. This event will run in heats, if necessary, having the first heat start at 10am and the second heat start at 10:30am. Athletes will sign-up on Push Press as typically done for our regular group sessions.
WHEN SHOULD I GET THERE?
Please arrive 10-15min prior to 9:30am so you can socialize/strategize with friends, change into your gear, be assigned a heat (if necessary), and be ready to go at the start of the event. Heat 1 will be given approximately 15 min to warm up after the whiteboard prep before their start time of 10am. Heat 2 will be responsible for warming up before their start time of 10:30am.
WHAT IS THE WORKOUT?
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*men wear a 20-lb. vest, women wear a 14-lb. vest.
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 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.
WHAT ARE THE SCALING OPTIONS?
Do the workout as it’s written, but without a 20 or 14-lb weight vest.
Do the workout without a weight vest, and do half the distance of running and reps of pull-ups, push-ups, and squats (800m/50/100/150/800m).
In teams of 2, without a vest, partners alternate 400m runs for the mile, and split the pull-ups, push-ups, and squats. Only one partner can work at a time for the run and all bodyweight movements.
If kipping bodyweight pull-ups at this volume is not yet in your wheelhouse, choose one of the following: banded kipping pull-ups, jumping box pull-ups, ring rows.
If FULL (chest to ground) push-ups at this volume is not yet in your wheelhouse, choose one of the following: banded push-ups, box push-ups, knee push-ups.
HOW SHOULD I PARTITION MY REPS?
You can partition the pull-ups, push-ups, and squats in any way you’d like. Here are some of the more popular options:
20 rounds of 5 pull-ups, 10 push-ups, 15 squats
33 rounds of 3 pull-ups, 6 push-ups, 9 squats AND one round of 1 pull-up, 2 push-ups, 3 squats
50 rounds of 2 pull-ups, 4 push-ups, 6 squats
The push-ups are the movement that limits athletes the most. We recommend that you choose the rep scheme that contains a push-up number that you can ALWAYS do. As an example, if an athlete knows they can always get out 6 push-ups, but 10 is probably not going to happen, then they select option 2 EVEN if they look at the pull-ups and think, well I can do more per round than that.
WHAT IF I NEED HELP WITH SCALING OPTIONS AND WARM-UP?
As always, the coaches are here to help! Find a coach if you’re in need. We’ll also have a suggested warm-up on the board.
WILL THERE BE A POST CHOW DOWN?
Yes! After the event, we will head over to Fratelli’s on 4th street for pizza, beer, and camaraderie.
Reminder: CrossFit Precipice will only be offering this single 9:30am Murph session on Memorial Day. All other regular session times will be cancelled.
