top of page
  • Writer's pictureCoach Rob

Plan Now!!! MURPH!!

Memorial Day Schedule:

6:30 a.m. MURPH

8:00 a.m. MURPH

In case you are new to CrossFit or somehow have missed out on Murph in the past, here is the low-downfrom the CrossFit website:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 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. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. 

Murph 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run

Note: If you are set on doing Murph ‘Rx’ - then you must wear a 20 lb. vest. 

We are going to do our best to give you the chance to do Murph.  So, you may substitute Murph for our regularly scheduled WOD’s on Friday and Saturday this week.  This is encouraged, and you likely will not be doing it alone.   

Lastly, Elevated does not own any weight vests.  If you would like to use one of the two that have been floating around, you will need to speak with either Rob or Frances (respective owners of those vests).   No guarantees on what either will say or the availability....:)

27 views0 comments

Recent Posts

See All

WOD for Monday 240422

LYCHEE 7 min AMRAP 7 Box Jumps 24/20 7 Toes-to-Bar STRENGTH Pull-up efficiency Now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5

WOD for Saturday 250420

3 NINJAS Teams of 3 300/240 Bike 300/240 Row -Rest 5 mins- 30-24-15* Thrusters 95/65 C2B Pull-ups *Start each round of thrusters with 400m sled drag (3x45’s/2x45’s) *1 member of the trio must be in a

bottom of page