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Traditionally, especially in the CrossFit world, The Murph is done on memorial day as a way to honor those men and women who died while serving our country. This workout is named after Navy Lt. Michael Murphy, is done with a weight vest, and includes 100 pull ups, 200 push ups, and 300 squats all flanked by 1 mile runs. Since we’re meeting at Ballentine Elementary without access to our beloved pull up bars YHC brought a slightly modified Murph.
Conditions
Around 65 degrees and 100% humidity. The gloom was extra gloomy causing foggy glasses and a lot of beer sweats.
Warmup
Through the tunnel x 10 IC
Little arm circles x 10 IC each way
Overhead arm claps x 11 IC
Deep slow squats x 10 OYO
The Thang – Modified Murph
The following excercises were to be completed on your own, it was recommended to break them up into 10 sets of 10, 20, 30. All pax followed suit.
20 Burpees
100 pushups
200 squats
300 Mountain Climbers (left leg counts)
1 mile run
20 Burpees
1 minute wall sit
Once all pax were sufficiently smoked we circled up and did Mary with varying amounts of the following.
Burpees
Big Boys
LBCs
Flutter Kicks
A combo of iron crosses and flutter kicks via Spano
American Hammers
Freddie Mercuries
Carolina Dry Docks
Various plank positions
Boat Canoe
Announcements
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Blood Drive at River Springs Church on Wednesday from 1pm-6pm, signup here.