top of page
Search
  • 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 Friday 240712

THE BALLAD OF SONGBIRDS AND SNAKES 5 Rounds 7 Overhead Squats (115/80) 11 Toes to Bar Strength 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Pull Up 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Ring (OR Bar) Dips *Res

WOD for Thursday 240711

"MAY THE ODDS FOREVER BE IN YOUR FAVOR" For Time 30 Power Clean & Jerk (155/115) -straight into- 1-2-3-4-5 Rope Climbs 35-25-15-10-5 GHD Sit Ups **scale to AbMat sit-ups 50-40-30-20-10 Strength 3 roun

WOD for Wednesday 240710

MOCKINGJAY 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x50s/35s) *30 Double Unders after each set Strength Build up to a Heavy Shoulder Press 10-12 minutes

bottom of page