Memorial Day Murph

Monday, May 25, 2015

Class will only be at 10am at Venice today!


Today we will be performing a traditional CrossFit workout called “Murph” in honor of all of those men and women who have sacrificed their lives serving our country.   This particular workout was named after Navy lt. Michael Murphy, 29, a SEAL killed in Afghanistan on June 28, 2005. He was posthumously awarded the Medal of Honor and his story recently depicted in the movie “Lone Survivor.”  We want to invite you, your friends and family members to come out to Venice to participate in this workout.  Below I have written the details of how it will work…

and don’t be intimidated by the volume of reps!  We will have coaches available to help and scaling options will be available.

 This will not be about winning, but about challenging yourself physically and mentally alongside others.

Run 1 mile
100 Pullups
200 Pushups
300 Situps
Run 1 mile

Ok, so first off, the run will only be .85 miles because we are going to take the most direct route there (map).  Second, remember that this is not about winning, so we are going to have to share the workout equipment with both those in our group and anyone else from the public that might be there.  To make this easier, the middle portion of the workout will be broken up into 20 rounds of:  5 pull-ups, 10 pushups and 15 squats (scaling options below).  This will allow us to share the limited pull-up bar space and we can perform the pushups and squats where ever.

So what if you can’t do pull-ups or pushups?  If you take a look at the picture or have been down there before, there are varying heights of bars.  For the pull-ups, you can perform jumping pullups or use a low bar with your feet on the ground like a ring row style.  As for the pushups, you can use the retaining wall, knee pushups or one of the lower bars.  Again, don’t worry about your time, have some fun and try to maintain quality movement standards.

But what about the 1000s of reps!!  For any friends, family or newer members, the primary recommendation is to perform this workout as a partner workout, alternating rounds so you each perform 10 rounds of the work.  Additionally, you should perform variations that you can maintain quality/safe movement standards.  If you don’t have a partner, you can simply perform half the reps on your own or any other variation of reps that you would like…but you still have to run!

We hope to see you there!

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