Friday 4/13 – “Murph” is on the horizon

Memorial Day “Murph” – May 28
In a little less than 2 months it will be time again for memorial day “Murph”. This is one of CrossFit’s oldest and most popular traditions.  You’ll notice that the flavor of our programming has changed just a bit to help prepare you for this challenge.  The cool thing is that these are all super functional movements that we all always need to improve at.  Running, Pull-ups, Push-Ups, and Squats…lots of them.

Who is “Murph” you ask?

“Murph” was actually the nickname of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

What is “Murph” you ask?

It the following workout we perform once a year in his honor:

“Murph”

For Time:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

(If you have a 20lb weight vest wear it)

It is absolutely an intimidating workout to look at, but we encourage you to come sweat and struggle with us.  We’ve always got your back and there will be scaled versions or even partner versions of this workout for anyone who wants to participate and believe it or not, you will have fun.  Not to mention it is our only workout that Monday.

Memorial Day Schedule
Our full memorial day weekend schedule will be as follows:

Saturday 5/26: Normal Schedule
Sunday 5/27:
Closed
Monday 5/28:
One Class: 11am-1pm “Murph”
Tuesday 5/29:
Back to normal hours

 


A. Front Squat 5 x 4
(60/4, 70/4, 75/4, 80/4, 80+/4)

B. 12 Minute AMRAP
20 Alternating DB Snatch (50/35)
10 Pistols
10 Ring Dips

A. Front Squat 5 x 4
(60/4, 70/4, 75/4, 80/4, 80+/4)

B. 12 Minute AMRAP
20 Alternating DB Snatch (35/25)
10 Pistols To Box
10 Dips

A. 4 Sets 5 On| 2 Off
100M Run
6 Pull Ups
8 Wall Balls

Rest 5 Minutes

B. 8 Sets 30 Second On| 30 Seconds Off
Slam Ball Side Shuffles

Modern Viking Athletics|AESIR CrossFit
Burbank|Glendale

By | 2018-04-13T01:24:59+00:00 April 13th, 2018|Blog, Uncategorized|