Memorial Day Murph 2015


As you have likely heard by now, on Monday, May 25 we will hold a 10am WOD followed by a
BBQ/potluck in honor of both Memorial Day and the first year anniversary of CrossFit Inner Loop!
(Regular Monday classes are cancelled.) We hope those of you that will be in town will be able to make it for what we hope will be a fun few hours!

Potluck: Please bring a dish, snack, or beverage to share! Paleo-friendly options are encouraged given that much of the gym is participating in the Wellness Challenge – but not required.
Shirts: Those of you that RSVP’ed in time for our shirt-order deadline will have the first opportunity to purchase one of the commemorative tanks/t-shirts designed specifically for this occasion (thanks to Kim B. and James W. for making it happen!). Once those on the list have had the opportunity to purchase, the remaining shirts will be available for sale, $15, on a first-come, first-served basis.

As for the WOD…

Our CrossFit community here in the U.S. symbolically performs the hero workout, “Murph,” on
Memorial Day, in honor of the great sacrifice given by our service men and women. This particular
workout is named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was
killed in Afghanistan June 28th, 2005. The story of Lt. Murphy and his Navy SEAL team was chronicled in the book and feature film “Lone Survivor.” The workout named in his honor was one of his favorites and he’d named it “Body Armor” (as such, weighted vests/body armor are encouraged to be worn). The workout starts and ends with a mile run, with 100 pull-ups, 200 push-ups, and 300 air squats sandwiched between, partitioned as needed.

The workout as written is a LOT of volume, especially in the shoulders – more upper-body volume than most of our athletes are prepared to handle on a given day. At CrossFit Inner Loop, we have always stressed safety and intention in our programming in order to avoid injury, overuse, and serious health concerns such as rhabdomyolysis (“rhabdo”). As such, we will be encouraging the majority of our athletes – and coaches! – to perform this workout in teams of two or three. We encourage those wishing to perform it solo to talk to a coach first if you’ve never done it before.

For the rest of you, plan to perform this workout with a partner (or two). It will still be a lot of volume and you’ll still get a great workout – we promise! Here is the way we will suggest most of you conduct this as a partner workout:

– Start with a 1 mile run (both partners).

– Once both partners have finished the run, begin completing the meat of the workout as
rounds of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats) with one person working at a time,
alternating with each movement (e.g. Partner 1 does 5 pull-ups then Partner 2 does 5 pull-ups, Partner 1 does 10 push-ups then Partner 2 does 10 push-ups, etc…). Do this for 10 rounds, and each person will have done 50 pull-ups, 100 push-ups, and 150 air squats.

– Finish with a 1 mile run (both partners) – clock stops when both partners finish the run.

Categories: WOD

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