What’s a MURPH, anyway??

A week from today on Memorial Day, May 30 CrossFi High Voltage will host it’s Annual Murph event.  So what’s a Murph, anyway??

 

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”. “Murph” is 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.

This HERO workout is a symbolic gesture of respect for all the fallen soldiers and service men and women who defend our freedom.

CrossFit affiliates around the world, regardless of ethnicity or nation, honor their courage by pushing themselves to the limit in this workout.

It is a way to remember these men and women—to ensure that they are never forgotten. Every Memorial Day weekend, we remember Navy Lieutenant Michael Murphy.

Remember that our event at CFHV is our biggest community event of the year.  It’s a chance for each of you, along with your friends & family (yes, they’re invited too!) to join together and share a special day that is bigger than any of us as individuals, and bigger than our gym.

If you’re interested in more information and would like to get the FULL scoop on Michael Murphy and WHY we do this workout, I highly recommend you read this article: http://boxlifemagazine.com/murph-why-we-do-it/


Monday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: 5 MIN SKILL WORK – INTERIM WK. IN PREPARATION FOR MURPH, WE DEDICATE EACH EMOM 5 THIS WEEK WITH PUSH UPS!
DRILL: EMOM 5: MAX REP (-1) PERFECT PUSH UPS EMOM

C: STRENGTH, TECHNIQUE & DEVELOPMENT: SNATCH WEEK 3

1. Coach to drill warmup and set up for TEST 1RM SNATCH – All in – 20 MIN.
2. Test 1RM Snatch – in 15 minutes (remaining from warmup sets)
(alt. non test program – EMOM 10 MIN 3 Snatch)

WOD: 15 MIN CAP:

1 MILE RUN
+
AMRAP Power Snatch (#75/55) in time remaining.

Fusion (6:30pm):

Group Warmup & Mobility

THIS PROGRAM TAKES 41 MINUTES:

STATION 1:
60 SEC – Easy Pace Bike or Row + 30 SEC – Max Effort x 4 Sets (6 MIN)
REST 1 MIN
6 MIN AMRAP: 10 WALL BALLS + 10 BOX JUMP / STEP UPS

REST 1 MIN

STATION 2:
60 SEC – Easy Pace Bike or Row + 30 SEC – Max Effort x 4 Sets (6 MIN)
REST 1 MIN
6 MIN AMRAP: 10 KB SWINGS + 10 SIT UPS

REST 1 MIN

STATION 3:
60 SEC – Easy Pace Bike or Row + 30 SEC – Max Effort x 4 Sets (6 MIN)
REST 1 MIN
6 MIN AMRAP: 10 SLAM BALLS + 10 BURPEES

momWOD:

Group Warmup & Mobility

Strength, Technique & Development – Posterior Chain + Legs Dumbbell Complex:

Complete 8 cycles of this complex – unbroken:
DB ROMANIAN DEADLIFT + DB SQUAT
+
REST 1 MIN
+
1 MINUTE FRONT PLANK HOLD
x 3 TOTAL SETS – going up in weight if possible

WOD: AMRAP 12 MINUTES

5 BURPEES
10 WALL BALL SHOTS
15 DOUBLE UNDERS (30 Singles)


Tuesday’s Training:

CrossFit:

A: GROUP WARMUP & MOBILITY

B: 5 MIN SKILL WORK:
EMOM 5: MAX REP (-1) PERFECT PUSH UPS EMOM

C: STRENGTH, TECHNIQUE & DEVELOPMENT: LEG STRENGTH:

This complex is done on floor & at the rack, using the same weight for whole set. May go up in weight each round.

3 SETS:
C1: Power Clean x 3 Reps; no rest +
C2: Front Squat x 6 Reps; re rack, 30 sec rest +
C3: Back Squat x 9 Reps; no rest +
C4: Back Racked Reverse Alt. Lunges x 12 Reps (alt.); rest 2 minutes

D: WOD – “KAREN”:

150 WALL BALLS – FOR TIME

Fitness (7:00am & 6:30pm):

A: Group Warmup & Mobility

B: Barbell Strength, Technique & Development: THE DEADLIFT

Practice: ALT EMOM 12 MINUTES (6 SETS)
Work in pairs, share a bar. Alt EMOM 12 MIN:

MIN 1: Deadlifts x 5 Reps; rest time remaining
MIN 2: Push Ups x 10 Reps; rest in time remaining

WOD: 8 MIN AMRAP:

8 KB SWINGS
8 BURPEE BOX JUMPS / STEP UPS