Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2-3 Sets:
100m Jog
5-10 Ring Rows (Or body rows)
5 inchworms
10 hanging scap retractions
5 Air Squats
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Scaling/Modification Options:
-Half Murph
-Cindy (20 Rounds-5/10/15)
-Double Cindy (10 Rounds-10/20/30)
-Cindy 4X (5 Rounds-20/40/60)
-Partner (Unpartitioned)
-Partner (Partitioned-Full Rounds of Cindy)
-Partner
“Murph”
Memorial day is here! If you’ve been doing CrossFit for a while, you’ve seen that a common Hero Workout done on memorial day is “Murph”. This workout is in honor of Navy Lieutenant Michael Murphy. Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings (2).
On the morning of June 28th, Lt. Michael Murphy and Petty Officers Danny Dietz, Matthew Axelson, and Marcus Luttrell were dropped into the mountains of Afghanistan, only to be ambushed by more than fifty militiamen after a local accidentally wandered onto their position and gave it up.
The four soldiers were heavily outnumbered, but put up a strong fight. During the ambush, Lt. Murphy risked his own life by coming out from cover, finding a signal, and calling for help.
Cool Down
Murph-Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1-2 minute Quad Smash (each side)
2 minute Couch Stretch (each side)
2 minute Pigeon Pose/Stretch (each side)
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