Murph Stuff

Regular Schedule Tomorrow (5/27/21) during 6 am, 11am, 4pm (regular classes)

Only “Murph” during 5 and 6pm classes.

If you are not completing Murph on Thursday the 27th, please attend one of the other classes.  Thank you!

For Those doing Murph tomorrow, please arrive a few min before to start warming up. I will post a general warm up that you can complete once you get there, so at the beginning of class we will go over scaling and workout variations (options) for Murph and get started.  

To those who are bringing friends, they will need to arrive earlier to fill out a waiver.  If they have never done Murph before, you need to let them know it is very difficult and should be respected.  Do not - let them get crushed- without any prior knowledge of the workout/modifying or scaling. 

It is supposed to be hot tomorrow so please stay hydrated during the day and make sure you have eaten enough prior to your workout (don’t drink multiple gallons of water either if you’re peeing clear…way too much).  This is very important to us, please take this seriously.  

For Thursday:
If you did not register for Murph online earlier, you will still be able to complete the workout.  Currently the 5 pm is at capacity.  The 6 pm has many spots open, so please come during this time if you did not register before hand.   Also, If you would like to donate to TAPS please make checks out to “The Guardian Games”, cash is fine too.    

Some Workout Variations for Murph:

Option 1: As Rx (original)
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
with body armor or weight vest if available.  

Option 2: “Half Murph as individual” or “Full Murph with a Partner”
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats

800m Run

Option 3: (i.e. Rounds) - can be applied to any option listed
then 10 rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats
then Run
then 20 rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats
then Run

Other common modifications or scaling options:
-Sub Run for Row or Bike
-Sub Pull Ups for Ring Rows or Jumping Pull Ups
-Sub Push Ups for Modified, Floor Press with DBs
-If completing with a partner, can divide workout however desired
and can still utilize any modifications listed above.  

Closing Thoughts:

First Off! We Love y'all, please have fun and be smart with this workout!
Murph is a very popular Hero workout, and means many things for many people.  CrossFit gyms typically complete this each year on Memorial Day to honor those who have served and given their lives in the line of duty.  We want to honor those who have served and support those that have served with our donation to T.A.P.S (Tragedy Assistance Program for Survivors).  

General Warm Up for Murph:
2 Rounds
10 Pass Throughs
20 Leg Swings (10 per side)
10 Perfect Squat Steps
10 Walking Lunges
5 Inchworm + Push Up
50ft High Knees, Butt Kickers, Frankenstein’s
Run 100m (easy) or Row 100m (easy)
feel free to add/sub anything in here to help you get ready to workout