Join us for the 2019 Memorial Day Murph WOD at CrossFit Bluegrass!
This event is FREE and for all fitness levels! There will be beginner, intermediate, partner, and Rx versions of this annual event to honor fallen Navy Lieutenant Michael Murphy…be sure to invite your friends and family and come train “The Bluegrass Way”!
1 mile run
300 air squats
1 mile run
*All other classes cancelled today!
Partner For Time:
1 mile run relay style (each athlete run 200m at a time)
100 Pull-ups (repetitions broken up anyway with one partner working at a time)
300 Air Squats
1 mile run relay style
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “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.”
“Murph” has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US, when the workout is sometimes referred to as “Memorial Day Murph.”
The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work in order, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.). The workout first appeared in the CrossFit Games championships in 2015 (athletes partitioned the work), then again in 2016 (athletes were required to do it unpartitioned).