MURPH is here. Here’s a ‘how-to’ guide!

The big day is finally upon us!  Today is our biggest event of the year…Memorial Day MURPH!

There has been an awful lot of talk about parties, margaritas, grilling, & beers.  That’s all great, and I really do want you all to have fun, no doubt!

Let’s not forget what today is truly about though. Memorial Day is a federal holiday in the United States for remembering the people who died while serving in the country’s armed forces. It isn’t just a day off work, or a time to party.

At CrossFit High Voltage we proudly have many veterans that you all work out with every single day and you may not even know it.  These men & women are often too humble to point out their own service, but today is great day to thank them for their sacrifice.

In honor of each of them, and in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005, today we perform Murph.

When the going gets tough, when your muscles are sore, when you want to quit- remember them.  Keep going, do your very best job, and join together with your community to celebrate them and the freedom we’re afforded every day.

This HERO workout is a symbolic gesture of respect for all the fallen soldiers and service men and women who defend our freedom.  For the full scoop, check this out: http://boxlifemagazine.com/murph-why-we-do-it/

Schedule for the Day:

  • 9:00: Sign-up for heat times begins
  • 9:30: Opening Ceremony
  • 9:45: Heat #1
  • 10:15: Heat #2
  • 10:45: Heat #3
  • 11:15: Heat #4
  • 12:00: BBQ & PARTY!

Daycare Shifts:

  • 9:30am-11:00am
  • 11:00am-12:30pm

A MURPH ‘How-To’ Guide:

Tackling this workout may seem a little scary, but remember that there are infinite scaling options available. Not only are they available, but encouraged! We really want everybody to participate, and today is a great day for all ability levels to join in.

Here are just a few options:

  • 1/2 or 1/4 Murph (800m/50-100-150/800 or 400m/25-50-75/400)
  • Partner up! Share a full, half, quarter, or any other variation with a buddy or two.
  • Scaled Movements Do jumping pull-ups or ring rows, low bar push-ups or knee push-ups, even box squats.
  • Cindy Style Rather than 100-200-300, do 20 rounds of 5-10-15. Or 10 rounds for a half Murph, etc…
  • Mix & Match Use any variation or combo of the above options, or talk to a coach about another idea.

Finally, if you’ve been away from the Community for a while or you’ve moved, etc…this is a great time to jump back in, say hi to everyone & have some food!

All are welcome today.