CROSSFIT UDX MEMORIAL DAY MURPH 2018

Join us, the La Crosse Wellness Center, Dynamic Physiotherapy, and Cabin Coffee to take on the Murph Challenge on Memorial Day benefitting the Freedom Honor Flight!

All participants receive a plate at the BBQ to follow! (T-shirt registration has ended)

All proceeds go directly to our La Crosse Area Freedom Honor Flight!

Date: Monday May 28th

Time: Heats @ 8am, 9am, & 10am (BBQ to follow)

Cost: $15 (Includes event & meal, t-shirt registration has ended)

What is "Murph"?

"Murph" is a CrossFit "Hero Workout." These workouts are named in honor of a fallen service member (military, police, fire, etc). This workout is performed by CrossFits on Memorial Day every year around the world to honor not only Michael Murphy himself, but all current and fallen service members. The workout itself it quite daunting so there are a number of variations you can perform as well to fit your individual level. Sign up for you workout you'd like to perform and we'll contact you with your heat time!

"Partner Murph"

For time:
1 mile Run TogetherThen split between partners:
Then split between partners:
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run together

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

"Scaled Murph"

For time:
800m Run (Rx+: 1 mile Run)
Then split between partners:
50 Ring Rows
100 Hands Elevated Push-ups
150 Squats
800m Run (Rx+: 1 mile Run)

 

"1/2 Murph"

For time:
800m Run (Rx+: 1 mile Run)
50 Pull-ups
100 Push-ups
150 Squats
800m Run (Rx+: 1 mile Run)

 

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.