Author: Brian Campbell

Topic: sport

#herowod #murph2021 #tidestrained #tidesfamily

This year’s Murph workout will be virtual….

Just Kidding! We will be back in the gym throwing down on this great workout again!

We are excited to announce the return of the annual Memorial Day weekend Murph to the gym May 30th, 2021. This annual worldwide event, and CrossFit tradition, is one of Crossfit Tides most beloved events and we hope you will join us.

We’ve put together this guide to help prepare you for the day and the workout. If you’re new to the workout or have questions, ask any question to a coach at class! Please read the entire post so you’re in the know on all of the pieces that make this event click.

WHAT IS MURPH?

The CrossFit Hero workout Murph was created in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. The workout has become a Memorial Day tradition amongst the CrossFit community and a way to honor not only Michael Murphy but all of those who died while serving in the United States military.

WHAT IS THE SCHEDULE?

CrossFit Tides runs this event in heats. Athletes will sign-up on Wodify for a workout start time. Please arrive prior to your start time so you can be warmed up and ready to start with your heat.

Doors to the gym open at 8:30 a.m. National Anthem at 8:55am.

Heat times:

• 9:00 a.m.
• 9:30 a.m.

Please note, you must be signed up in Wodify to participate. Thank you for your cooperation in this. 

WHEN SHOULD I GET THERE?

Please arrive before your heat start time with enough time to warm up and be ready to go. Your scheduled heat time is when we say, “3-2-1-Go!” 

Please note, due to the number of people in each heat, individuals warming up will NOT be able to get on the pull-up bar during their warm-up.

CAN ANYONE PARTICIPATE?

Yes, there will be scaling options for any skill level to participate. You can bring your kids, husband, wife, grandparents, etc… See below for modification options.

1. Complete a half Murph solo.
2. Team up with another person and complete the workout as a partner workout.
3. IF your parent is a current and active member of CrossFit Tides, you can do the workout as a partner workout with your parent.

Please note: If you are bringing a non-member we ask that you notify us. emily@crossfittides.com

WHAT IS THE WORKOUT?

“Murph”

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Men wear a 20-lb. vest, women wear a 14-lb. vest. 

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.

WHAT ARE THE SCALING OPTIONS?

1. Do the workout as it’s written, but without a 20 or 14-lb weight vest.
2. Do the workout without a weight vest, and do half the reps of pull-ups, push-ups, and squats (50/100/150).
3. In teams of 2, without a vest, partners run the mile together, and split the pull-ups, push-ups, and squats. For the pull-ups, push-ups, and squats, only one partner can work at a time.
4. In teams of 2, without a vest, partners alternate 400m runs for the mile, and split the pull-ups, push-ups, and squats. Only one partner can work at a time for the run and all bodyweight movements.

HOW SHOULD I PARTITION MY REPS?

You can partition the pull-ups, push-ups, and squats in any way you’d like. Here are some of the more popular options:

1. 20 rounds of 5 pull-ups, 10 push-ups, 15 squats
2. 33 rounds of 3 pull-ups, 6 push-ups, 9 squats AND one round of 1 pull-up, 2 push-ups, 3 squats
3. 50 rounds of 2 pull-ups, 4 push-ups, 6 squats

The push-ups are the movement that limits folks the most. We recommend that you choose the rep scheme that contains a push-up number that you can ALWAYS do. As an example, if an athlete knows they can always get out 6 push-ups, but 10 is probably not going to happen, then they select option 2 EVEN if they look at the pull-ups and think, well I can do more per round than that. 

WHAT IF I NEED HELP WITH SCALING OPTIONS AND WARM-UP OR NEED A PEP TALK?

As always, the coaches are here to help! Brian, Emily, and Karie will be running the event heats and many of the Tides coaches will be around and available to chat. We’ll also have a suggested warm-up on the board.

WILL THERE BE A POTLUCK THIS YEAR?

Kind of, lol! We are not officially having a “Potluck” this year, but feel free to bring something if you want. If you want to bring something to share, PLEASE bring a whole food item (we’re serious – save the sugar-laden foods and processed carbohydrates for another potluck). Great ideas include: fruits, vegetables, meats, nuts, hardboiled eggs, bacon, etc. If you’re not sure, just ask. Thanks for your cooperation on this as we work together toward fitness and health.

Reminder:

CrossFit Tides will be closed on Monday, May 31st.  Enjoy Memorial Day and take a moment to say thank you to a current or fallen veteran.