What is Murph?
Every year Crossfit boxes around the country prepare for the infamous “Murph”. Murph is a CrossFit “hero” workout, meaning it was a workout designed by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.
1 mile Run
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 will be running the scenic route for the mile, the loop around the block.
You can almost always count on hero workouts to be some of the gnarliest, longest, grinding wods out there. You can read alot more about the history of “murph” and some really cool training data here.
What’s new this year?
Every year this event has became more and more popular, last year he had 40+ athletes to run murph. Some of you it was your first event or introduction to Basin CF. This year we want to make it bigger and we want to do some thing to help out in our community. I think everyone at the gym has a soft spot for our pets, including myself. I reached out to Aly Dial to see what we could do and she hooked me up with the Midland Humane Coalition. The Midland Humane Coalition (MHC) is a 501(c) nonprofit organization whose mission is to partner with the community of Midland to end euthanasia of animals and to find Furr-Ever Homes for healthy, adoptable dogs and cats. Thanks to the generous hearts of many adopters, Midland Humane Coalition is able to save approximately 1,000 pets a year from euthanasia and place them in loving and caring homes. They are currently raising money for a new Wellness & Treatment center which will provide a temporary home for up to 500 animals awaiting their homes. The facility will also serve as a venue for education and resource opportunities for our community in midland.
When, Where, and How
Cost to sign up will be $35 AND will include your sweet 18′ BCF Murph tee (yes its the soft material you like). Tees are always $25 anyway, so for the cost of $10 extra bucks your helping the MHC. And we get to have this sweet event that will challenge you and be fun at the same time! Our goal is 75 athletes this year!
This year on Monday May 28th, We are going to run Murph with heats on the hour every hour starting at 8:00am. Heats will be limited to 15 athletes per. Each heat will include a group warmup and prep, as well as any scaling recommendations. We will provide rx and fitness options for the workout as well. Each heat will also have no less then 2 coaches on staff to keep a watchful eye, provide support, and make sure everyone stays safe. Rhabdo is no joke, you can read more about it here. But we are going to be making some scaling audibles if your technique or awareness starts to fade. On that note…….choose the appropriate workout and set a goal to finish it in a certain time. Start thinking about it and training for it now.
If your a seasoned Murphie, put that vest on! We always have a handful of crazies wearing the vest, I know I will be! Get with people who will push you or who will be at your level and sign up in a heat together. Get a murph buddy to pace with. The whole idea of this workout is to challenge yourself. It won’t be at a blistering speed by no means, but often we see some awesome PR performances out of people. Just having 6 weeks to look forward to it is bound to make you run a mile here and there, or at least run a little harder in class. Working on butterflies? Perfect time to focus on it and test it out here in a few weeks. For me, it’s a yearly benchmark to make sure my fitness is staying consistent. Finishing somewhere in the 45-50 minute range with a vest it where I want to be.
Were going to be having some little challenges here and there to try and get you guys pounding the pavement a little bit before and after classes as we get closer to the day. We will have bbq truck out there selling plates and will be provide athletes with fluids and sliced fruits for during and after the workout. Of course we will have music playing and your adult beverages are encouraged, hang out and cheer everyone on after you done! Murph is for everyone, so invite your friends! This is a great community event and a perfect friendly exposure to anyone you’ve been wanting to bring along for a wod.
Signup before May 1st to make sure you get a shirt!
Once you have registered, reserve your spot in wodify ASAP. In the app change the program the “murph” > change date to 5-28-2018 > select class time. Heats are capped at 15. Get with your friends or get with whoever you want to challenge you.
If you have trouble registering, or just want to make the donation w/o murph….. please email me at BasinCrossFit@BasinCrossFit.com