Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.
CrossFit Republic would like to invite the community to join us this Memorial Day at 7:30 AM or 9:00 AM to complete this workout in honor Lt. Murphy and all other fallen U.S. Service Members that have sacrificed their lives for us.
As prescribed, Murph is performed for time. It starts with a 1-mile run, followed by a grueling sequence of 100 pull-ups, 200 push-ups, 300 air squats, and ends with a 1-mile run. You may partition the reps as needed. If you’ve got a 14/20-lb vest or body armor, wear it!
This workout is easily modifiable to meet any fitness level. Scaling options are shown below:
Intermediate:
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
* Partition reps as desired.
* Start the second run no later than 25:00.
Beginner:
For time:
800-meter run
Then, 10 rounds of:
5 ring rows
10 push-ups (from knees or with hands elevated on a box)
15 air squats
Then, 800-meter run
* Start the second run no later than 20:00.
The whole community is invited and it's FREE! Tell your friends! We’d love to see you there!
Childcare will be available from 9:00-10:30 AM only. The cost of childcare is $5 per family or free with your childcare club membership.
Kids that want to do this event with their parents are able to do so at their own risk. However, the recommended age group for this event is 8 and up. We just ask you to sign a waiver at the front desk for them, and remain with them throughout the course of the workout.
Lastly, don’t forget that CrossFit Republic is partnering with Ruck ‘N’ Run during the month of May to honor fallen U.S. Service Members who gave their lives while actively serving our nation.
If you attend, be sure to check in and/or tag friends at CrossFit Republic on Facebook or Instagram using the hashtag #CFRInTheirHonor.
Don't forget to "Like" us on Facebook and Instagram to stay in the loop for upcoming events!
Also check out other Workshops in Republic, Kids events & activities in Republic.
