Memorial Day "MURPH"

Honoring our Heroes with Fitness

Team! 
Today is the day we bring our A-Game! 
As written in its original form, this is a tough one - but there are great modifications for any fitness level! 
Here's to our heroes! 
-Carla

Today we celebrate a Memorial Day tradition in the CrossFit world - Memorial Day "Murph".  "Murph" was named after Navy Lieutenant Michael Murphy, a United States Navy Seal who was killed in action in Afghanistan on June 28th, 2005. He was 29-years-old. Every Memorial Day we honor his service and that of all fallen heroes with this workout. To learn more about Lt. Michael P Murphy and the Murph tradition, click here here.

As written, this workout is a tough one! So I have provided 2 modified versions for minimal equipment and all fitness levels below. The approach to this workout in its original form is to split up the pull-ups, push-ups, and air squats into 20 triplet sets of 5 pull-ups, 10 push-ups, and 15 air squats... and did I mention that this is all performed wearing a weighted vest? 

VERSION 1

In our modified versions, we lose the weighted vest and preserve the key elements of endurance before and after the sets of triplet movements. 

Warm-Up
5 min jog or bike, or 3 sets of 200m Row with 30 sec – 1 min rest in between sets.

Movement Practice
Watch the videos and perform 2-3 sets of 5 repetitions of the movement variations of the triplet in the workout version you have selected. 

Workout
½ mile (800m) Run, Row or 1-mile Stationary Bike
10 - 20 rounds of the following triplet (you choose the volume!)

• 5 Push-Ups *find a bench/box or stacked plate height that allows you to confidently do 10 reps unbroken prior to the workout. These sets will get smaller with fatigue - that’s expected!

• 10 Chair/Bench Dips 

• 15 Air Squats 

• ½ mile (800m) Run, Row or 1-mile Stationary Bike
  
  TIPS!

• See video links for movement variations.

• If you are an endurance athlete - stick with the 1-mile runs!

• Break up sets as needed, but move efficiently and pace yourself!

  
  
  VERSION 2                 
  If you have dumbbells/barbells, try this version:

• ½ mile (800m) Run, Row or 1-mile Stationary Bike
  10-20 sets of the following triplet

• 5 heavy barbell/dumbbell bent-over rows or barbell/dumbbell curls

• 10 push-ups 

• 15 air squats

• ½ mile (800m) Run, Row or 1-mile Stationary Bike
  
  Good luck and have fun!! :)