Fitness venues all over the country are hosting the "Memorial Day Murph" event in honor of Medal of Honor recipient Michael Murphy, who was a avid cross-fitter. Murphy used to do his workout while wearing a flak vest in preparation of deployment, and his routine will be done by everyone participating as a way to honor his life.
Super City CrossFit will start new heats at 9:00 am, 10:00 am, 11:00 am and noon on May 27, with a short awards ceremony immediately following completion of the routine by the last competitor.
Money raised will go to the Wounded Warrior Project.
The “Murph” consists of a 1-mile run to start, followed by 100 pull-ups, 200 push-ups, 300 squats, and a 1-mile run to finish. Participants can partition the pull-ups, push-ups, and squats as needed. If you have body armor or a twenty-pound vest, you are encouraged to wear it.
There are many variations of the workout available, including completing it as a team. Anyone can do their own version of the Murph. Do not be discouraged if you can’t do the entire workout -- not many can. The idea is to challenge yourself and do a little more, and get a little faster every year.
Super City CrossFit is located at 214 West 7th Street in Metropolis, IL.
On the Net:
Register Online for the event:
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