Luis has the best handstand push-up face in the business of doing handstand push-ups!IMG_9256

It is our tradition to do the CrossFit Workout, “Murph” on Memorial Day Weekend.  We will be doing “Murph” officially on Memorial Day, Monday, May 30th.  We will also have a barbecue on Memorial Day.  The session times will be as follows: 8am, 9:30 am, and 11 am.  Please let us know which session you wish to attend.  For those who wish to do “Murph”, but cannot make it on Memorial Day you can have at it on Saturday, May 28th during the regular scheduled sessions.

“Murph”, the workout is:

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

We have done this workout in all manner of rep schemes.  We consistently find the best way to get through this is to partition the exercises to 20 rounds of 5 pull-ups, 10 push-ups and 15 air squats.  ALL those wanting to do this workout will have the opportunity.  Like any other workout we can scale this.

There are only 2 CrossFit Hero Workouts named after military personnel from Long Island.  They were both from our immediate area.  Michael Murphy was from Patchogue and the Hero Workout, “Santora” is named after Sachem High School graduate and former Farmingville resident, Jason Santora.

If you saw the movie “Lone Survivor” Michael Murphy was portrayed by actor Taylor Kitsch.  You can read more about Michael Murphy here and here and check out this 6 minute video.

Workout of the Day
NOT for time:
1200 meter run
4 rounds of:
5 pull-ups
10 push-ups
800 meter run
3 rounds of:
5 pull-ups
10 push-ups
600 meter run
2 rounds of:
5 pull-ups
10 push-ups
400 meter run
1 round of 5 pull-ups
10 push-ups
200 meter run

NOTE: “Murph” prep continues.  This workout is 2 miles of running combined with 50 pull-ups and 100 push-ups.  Please do this at “conversational” pace.  Done at proper pace this workout will take between 25 and 45 minutes depending on your level of conditioning and experience.  All distances are marked off.  (For the benefit of those who had Common Core Math in school we provide you with the following: For 1200 meters your run to the 600 meter mark and back.  For 800 meters you run to the 400 meter mark and back.  For 600 meters the 300.  For 400 meters the 200.  For 200 meters the 100.  You’re welcome!)

Post your scores to the Whiteboard.

5 Responses

  1. Mike Gillespie

    We are officially signed up for the old-folks competition June 4th.
    Team name= “George’s Geriatrics”

    Let’s do this Angelo!!

  2. George Demetriou

    Mike–It does have a nice ring to it, but if you guys are “geriatrics” what does that make me?? It isn’t necessary to answer that.

  3. Bethie

    This was a really good workout – It reminds me that I can do the Murph…not with a vest, not super fast, but I can finish!

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