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  • Writer's pictureBell City CrossFit

Memorial Day "Murph" 2018

All regularly scheduled classes are cancelled on Monday, May 28th for Memorial Day.  We will be running 8:30am and 10:00am heats of Murph, with a BBQ to follow.  Please use the below Google form to sign-up for a heat and RSVP to the BBQ.  We'll start grilling around 11am and will be out until 2pm.  Burgers, hot dogs, condiments and buns will be provided, we just ask that you BYOB and bring a side if you plan on attending.  

Register Here!

What is Murph?

For Time:

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Squats

1 Mile Run

Partition the Pull-Ups, Push-Ups, and Squats as needed.  This is a leaderboard workout, but to count for the leaderboard it must be performed with a weighted vest (20#/14#).

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005.  This workout was one of Mike's favorites and he'd named it "Body Armor".  It is now referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the people who make it what it is.

Movement scaling options are:

Run: Row or Bike

Pull-Ups: Ring Rows

Push-Ups: Knee Push-Ups

You may also scale the volume:

1/3 "Murph"

33 Pull-Ups

66 Push-Ups

99 Squats

1/2 "Murph"

50 Pull-UPs

100 Push-Ups

150 Squats

3/4 "Murph"

75 Pull-Ups

150 Push-Ups

200 Squats

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