Memorial Day “Murph” WOD and BBQ Our annual Memorial Day “Murph” WOD and BBQ is on Monday May 25th. The first heat will go off at 8:30am. Everyone must sign up in advance here! “Murph” For Time: 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 mile Run What is “Murph”? This WOD was created in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. The workout was one of Mike’s favorites and he’d named it “Body Armor.” It is referred to as “Murph” in honor of this focused warrior and great American who wanted nothing but to serve his country and the beautiful people in it. To learn more about Lieutenant Michael Murphy, check out his page on the Navy Seals website and his biography on Wikipedia. This workout is dedicated to everyone who has sacrificed their lives in the US Armed Forces. Take a moment during the day to thank someone who has served and reflect on those we’ve lost. Common Substitutions and Modifications We are happy to make this work for everyone in our community! Below are some common substitutions, modifications, and scale-up options. As always, we will have specific versions available and coaches will be around to help out. If you’re going for leaderboard please let a coach know so we can validate your performance. “Murph” Rx-ed Plus is with a 20lb weighted vest. You can also scale the volume to 3/4 or 1/2. Ring rows can be subbed for pull-ups. Running can be subbed for rowing. WOD: Clean Warm-up (5min) Then…, EMOM x 12 min…, ODD: 2 (1-Abv/1-Blw Kn) Hang Clean – 75% (Based Off Of 1RM Clean) EVEN: 10 Burpees Then…, Speed Bench Press – In teams of 3, teammates have 12 min to work @ 75% x 5 x 5 Then…, In Teams of 2/3 For time: 30 Pistols 30 Calorie Row 30 Toes to Bar 30 Front Rack Lunges In Place (135/95) 15 min cap. One athlete works at a time. Athlete two may not advance until their teammate is done, etc. Extra Credit On Your Own…,
- Back or Hip Extensions – 4 x 15
- Unweighted or Weighted Chin-ups – 4 x Max Effort (ME)