As many of you know that this year we return the annual (Memorial Day, USA) Bank Holiday weekend Murph to the gym on Monday, May 31st. This annual worldwide event and CrossFit tradition is one we love hosting at Defiance and we hope you will join us.
We’ve put together this guide to help prepare you for the day and the workout. If you’re new to the workout or have questions, ask any question to a coach at class!
The CrossFit Hero workout Murph was created in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. The workout has become a yearly tradition amongst the CrossFit community and a way to honor not only Michael Murphy but all of those who died while serving in the military.
We will be running this event in heats. You will need to sign-up on Team Up for a workout/class start time. Please arrive prior to your start time so you can be warmed up and ready to start with your heat.
Doors to the gym open at 7:30 a.m.
Please arrive before your heat start time with enough time to warm up and be ready to go. Your scheduled heat time is when we say, “3-2-1-Go!”
1 mile Run
1 mile Run
Men wear a 20-lb. vest, women wear a 14-lb. vest.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be 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 beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.
You can partition the pull-ups, push-ups, and squats in any way you’d like. Here are some of the more popular options:
The push-ups are the movement that limits many of us the most. We recommend that you choose the rep scheme that contains a push-up number that you can ALWAYS do.
As always, the coaches are here to help! Ash and Barry will be running the event heats and will be around and available to chat. We’ll also have a suggested warm-up on the board.