We will have 5 heats every 30 min beginning at 7:30am. Please use the link below to sign up for a heat time. This is to prevent a cluster of people on the pull-up rig. We have also programmed an alternative hero wod to be run at the same time. We will not have group warmups, so please arrive in enough time to get appropriately warmed up and start at one of the designated heat times. Please make sure you ask any questions you may have and scale either wod as needed. Those of you wishing to perform the alternative wod, may start at the same time as any one of the heat times for “Murph.”
“Murph”
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)
***This workout needs to be scaled to meet your fitness level. ***
Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart. The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “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.” “Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as “Memorial Day Murph.” The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work in the order written, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.). The workout made its first appearance in the 2015 CrossFit Games Championships (athletes partitioned the work), then again in the 2016 Games (athletes were required to do it unpartitioned).
https://www.signupgenius.com/go/8050D4BADA72AAAF85-murph
Alternative wod to “Murph”
“Brad Harper”
5 Rounds for Time
18 Kettlebell Swings (70,53 lb)
13 Burpees
23 Wall Ball Shots (20/14 lb)
***Scale as needed***
Background: Bradley C. Harper, age 23, was a firefighter with the Phoenix Fire Department in Phoenix, Arizona. He was injured at the scene of a fire and died of those injuries on May 19, 2013. “Brad was a faithful Christian; a loving husband, son, and brother; and a loyal friend. He was a fitness and nutrition enthusiast, a junior high basketball coach, and a role model for his three younger brothers.” – From the National Fallen Firefighters Foundation
The rep scheme is a nod to Brad and the date of his passing. Although the date he passed away is listed as May 19, 2013 in some news sources, elsewhere it was reported as May 18, 2013 – which is the significance of the 18 reps in the workout. 5 rounds is for the month of his death, 18 reps for the day and 13 reps for the year. 23 reps is for the age of Brad when he had the accident.