Murph

Announcements

There will be just one class on Memorial day at 9am. Following the class we will have open gym until 12. Enjoy your day and celebrate those who served our country!

Seaward CrossFit – CrossFit

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.

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
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.

Fitness

Option 1

Attempt workout as rx’d with or without a vest. The push-ups tend to be extremely hard for many in this workout, so an athlete can decrease the total push-up reps to 100-150.

Option 2

Do this with a partner:

Run 800 meters with partner

Accumulate 75 Ring Rows or band assisted pull-ups

Accumulate 125 Push-ups to box or with a band

Accumulate 150-200 air squats

Run 800 meters with a partner

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