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Memorial Day 2016

CrossFit Farragut – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
First Annual Memorial Day Murph! This workout is done in honor of Michael Patrick “Murph” Murphy, who was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan where he was killed in action.

Please choose your scaling options wisely. There’s no reason to hurt/injure yourself while honoring a hero.

First and foremost – I would highly recommend NOT wearing body armor or a vest. It’s a silly recommendation.

Once the first mile is ran, the work between the other mile can be partitioned however you choose.

Scaling Options/things to consider:

-Grab a partner and split the work! (except the running)

-Cut reps in half (especially pull-ups)

-Be careful on the negative portion of each rep – that’s where you can get REALLY sore with all these reps. If you find yourself moving to sloppy reps with a long negative on pull-ups/push-ups, be mindful of that.

-Develop a repetition scheme to help break the reps up. 10-20-30 is often employed, but I don’t necessarily think it’s the best. The Push-Ups are typically the toughest part of this workout, methinks.

-Have fun with this! It’s a long one, so be sure to take a few “mini-breaks” along the way, slap five with some friends, and encourage others.


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