YOUR GUIDE TO BANK HOLIDAY MONDAY MURPH 2021

Ash Townsend
May 27th 2021

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!

WHAT IS MURPH?

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.

WHAT IS THE SCHEDULE?

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.

Heat times:

  • 8:00 a.m.
  • 9:30 a.m. (note the class sign up is at 9am on Team Up)

WHEN SHOULD I GET THERE?

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!”

WHAT IS THE WORKOUT?

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
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.

WHAT ARE THE SCALING OPTIONS?

  1. Do the workout as it’s written, but without a 20 or 14-lb weight vest.
  2. Do the workout without a weight vest, and do half the reps of pull-ups, push-ups, and squats (50/100/150).
  3. In teams of 2, without a vest, partners run the mile together, and split the pull-ups, push-ups, and squats. For the pull-ups, push-ups, and squats, only one partner can work at a time.
  4. In teams of 2, without a vest, partners alternate 400m runs for the mile, and split the pull-ups, push-ups, and squats. Only one partner can work at a time for the run and all bodyweight movements.
  5. Half Murph Run 800m at at the start and finish then halve the reps.

HOW SHOULD I PARTITION MY REPS?

You can partition the pull-ups, push-ups, and squats in any way you’d like. Here are some of the more popular options:

  1. 20 rounds of 5 pull-ups, 10 push-ups, 15 squats
  2. 33 rounds of 3 pull-ups, 6 push-ups, 9 squats AND one round of 1 pull-up, 2 push-ups, 3 squats
  3. 50 rounds of 2 pull-ups, 4 push-ups, 6 squats

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.

WHAT IF I NEED HELP WITH SCALING OPTIONS AND WARM-UP OR NEED A PEP TALK?

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.

Ash Townsend