In CrossFit, we honor heroes through shared suffering, camaraderie, and remembrance. The workout Murph is to honor a Navy Seal Lt. Michael Murphy who gave his life for his country and for his team. The workout is tough, but so are we. We will offer scaled versions and modifications for movements, so anyone and everyone can get a good workout. Let’s get after it!

“Murph”

For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile Run

If you have a vest or body armor, wear it. You may partition the Pull Ups, Push Ups, and Air Squats however you please.

Half Murph

For Time
800m Run
50 Pull ups or Ring Rows
100 Push Ups
150 Air Squats
800m Run

No Equipment Murph

For Time
1 Mile Run
100 Push Ups
200 Air Squats
300 Sit Ups
1 Mile Run

We built a secondary rig outside so that we can double our class sizes for the workout. We will allow 8 people to sign up for classes. The classes will be held at 8am, 10am, 12pm, and 5pm. The workout itself will take about an hour for some, so the class length will be lengthened to 1.5 hours. Sign up for classes the usual way on Zenplanner. It is helpful for families to sign up for the same times if possible since the outside rig will be a little smaller and people will be closer in proximity