Memorial Day Murph and BBQ
You might be wondering - why all the pull ups, push ups, and squats lately? Well, we're gearing you up for one of our favorite events of the year, that's why!
On Saturday May 25, 2024, we will host Memorial Day Murph and a Big Community BBQ after. Details below. As always, please reach out to us with any questions or concerns. We're very much looking forward to this event and spending the day with the best community around!
Who is MURPH?
"Michael Patrick "Murph" Murphy was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War." He gave his life for our country in June of 2005.
CrossFit Gyms all over the country honor Michael Murphy and all fallen heroes by completing this famous Hero WOD that stands out and represents them all.
"Murph" formerly known as "Body Armor"
For time - with a weighted vest 20/14
1 Mile run
100 Pull ups
200 Push ups
300 Squats
1 Mile run
Partition the pull ups, push ups, and squats as needed.
We would like to extend an invitation to all members (Adults and Teens at 8:00am, Adults, Teens, and Kids at 9:00am) and non members who want to join us for Murph on Saturday May 25 starting at 7:45am. As always, there is no drop in fee. If you wish, you can contribute your drop in fee to the Murph Foundation.
Order of Events
7:30am - The 8:00am Heat 1 should arrive to warm up.
7:45am - All Athletes should arrive.
7:50am - Attendees will gather for a traditional Memorial Day Murph reading and the National Anthem.
8:00am - Heat 1 (Adult CrossFit and Teens) takes off.
8:30am - 9:00 Heat begins to warm up.
9:00am - Heat 2 (Adult CrossFit, Teens, and Kids) takes off.
2:00pm - Please join us for a BIG BBQ! EVERYONE IS INVITED. Food, fun, games, and libations (More info below)
Options for Scaling - Reps
Option 1 - Murph Rx - Perform the workout as listed. Partition the pull up, push up, and squat reps as you wish. Those that take on Murph unpartitioned are truly bad ***. Vests will not be provided - if you wish to use a vest for Murph, please BYOV. (The Morning Chalk Up recently published that you should be able to do 16 rounds of "Cindy" before considering wearing a weighted vest for "Murph". We just tested Cindy - how many rounds did you get?)
Option 2 - Partner Murph - Complete Murph with a Partner. Each Athlete runs the full miles and splits the reps of pull ups, push ups, and squats. One person working at a time.
Option 3 - Half Murph - Take Murph and cut it in half.
Option 4 - Cool to Scale - Scale Murph according to your needs. Any of our coaches can assist you. (Our Kids and Teens will be given proper scaling plans for Murph as needed.)
Options for Scaling - Movements
Running
Run less distance
Row or Bike - discuss the distance for these options with your coach
Pull Ups - Dumbbell Rows/Ring Rows
Push Ups - Push ups from the knees, push ups on a box
Squats - squat to target - or if you have an injury that prevents you from squatting, sit ups are a nice option.
BBQ After Party!
Please join us for a BBQ at 2:00pm after Murph in the morning!
Bryan and I will be grilling dogs and burgers and other delicious offerings! Please consider bringing a dish to share. This year, we're still going to kick it old school with a sign up sheet at the front desk.
BYO bevs and some chairs, and games, too! Of course, there will be a corn hole tourney so get your partner and get signed up - also at the front desk.
We are so excited to host our Memorial Day weekend tradition once again. We have many new friends joining us this year for their first Murph! Let's show them how we do Murph at CrossFit Playground! Mark your calendars and come be a part of this amazing day.
