Wednesday – Murph!

Wednesday – Murph!

Wednesday – Murph!

No we’re not doing Murph on a Wednesday…but it is time to start talking about our Biggest Community Event of the Year!

It’s coming…Memorial Day Murph at CrossFit High Voltage!

  •  Monday May 28th 2012 at High Voltage at 12pm

It’s an event it’s a test and it’s a tribute. ‘Memorial Day Murph’ is going to be an event that is not to be missed.

Every year we do this challenging workout to test ourselves accomplish a great goal but most importantly to honor our fallen soldiers who served our country.

‘Murph’ is one of the most notoriously difficult CrossFit workouts to complete. Over the next 6 weeks we will be helping everyone train for this workout…and regardless of where you’re at right now we’re going to help each and every one of you  to complete it together with the rest of the High Voltage and worldwide CrossFit community.

Murph consists of a 1 mile run 100 pull ups 200 push ups 300 air squats and finally (there’s more??) another 1 mile run!

If that wasn’t enough for you Volts and Vixens there is a huge BBQ afterwards -and trust us…after this workout the BBQ is well deserved.

Mark your calendars dust off the running shoes and ready for an awesome start to Summer!

  • I still remember the first time I ‘did Murph’. In my head I call it 24 hour fitness Murph because it was on a treadmill and luckily for me at the time there were people ‘cutting in’ on ‘my’ pull up bar so I had/got to rest a lot. About an hour later I was finished and was completely spent. I’d been CrossFitting for a few months and had heard all of the stories about people taking on this workout. Completing this workout was one of the first times I ever felt like a real CrossFitter…even if it was inside 24 hour…
  • Post your first Murph experience to comments. If you haven’t done Murph yet post your hopes/fears to comments.

The Vixens are getting ready for Memorial Day Murph...what are you doing to get ready?


Wednesday’s Training

All Levels CrossFit

Level 1 CrossFit

A1. 4 sets without dropping the bar or re-gripping

  • 7x Deadlift
  • 5x Hang Power clean
  • 3x Front Squat
That makes 1 set…now go do it 3 more times
Skill: Deadlift

  • Sets of 5 reps
  • Focus on proper body positioning during the set up/pull off the ground
B. For time

  • 800m run
  • 30x Pull Ups
  • 30x KB Swings
  • 400m Run
  • 20x Toes to Bar
  • 20x KB Overhead Walking Lunge (10 steps each leg)
  • 200m Run
  • 10x Pull Ups
  • 10x KB Cleans & Press (5 each arm)
  • 100m Run


WOD:20 Minute AMRAP

  • 400 Meter Run
  • 20x KB or DB Swings
  • 20x KB or DB Walking Lunge (10 steps each leg)
  • 20x KB or DB Push Press (10 each arm)