Memorial Day Murph!

OUR Class schedule on Memorial Day is as follows:

8am, noon, 4pm

In honor of our veterans, we come together to do the ultimate hero workout, “Murph”, written in memory of Navy Seal Michael Murphy. Murph gave his life among many others in a battle in which the United States suffered the single largest loss of Special Forces soldiers in its history.

This is your workout:

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

This is quite possibly one of the hardest workouts that we do! Like many of our workouts, there is a real potential for injury, and being responsible for your choices and level of fitness are very important when deciding how you are going to do it. Doing “Murph” is like skiing a double black diamond – do not take it lightly! This workout is right for every one of you, given the appropriate scaling. We want to have as many of you here as possible on Monday, so here are some guidelines for making this workout work for you:

  • There will be a 35 minute cut-off for the bodyweight part of this workout. From the moment you finish your 1st mile, you have 35 minutes to get as much of the workout done as you can before leaving for your 2nd run.

  • You may, and are highly encouraged, to partition the movements in any way that is appropriate for you. Some ideas are:

o Perform rounds of 5 pull-ups, 10 push-ups, 15 squats or 10 pull-ups, 20 push-ups, 30 squats. Complete as many rounds as the 35 minutes allows.

o Reduce the length of the run to ½ a mile.

o Cutting the entire workout in half – ½ mile run, 50 pull-ups, 100 push-ups, 150 squats, ½ mile run. Partition as necessary.

We can help you make some decisions, but we cannot tell you what to do. We do not know what you feel like – we have to trust that you know best what your experience is. When you are deciding what to do make sure you consider not only how much you have trained in the last month, but how many pull-ups you have done in the last month. When in doubt, scale down! Remember we are here to honor the men and women who serve and just your participation is plenty.

Thanks and let’s have a great workout on Monday!”

borrowed from our friends at CFLA

In case any wants to learn about Murphy:

Comment by Alexis B — May 30, 2011 @ 7:59 pm

Mobility WOD