Annual MURPH at CrossFit Off the Grid

CrossFit Off the Grid welcomes you to join us for the annual MURPH Hero WOD.

This WOD is done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005.

This WOD was one of Mike’s favorites and he had named it “Body Armor.”  The WOD is now called “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.

Where: CrossFit Off the Grid

When: Saturday, June 25th, 2016

Time: 8:30am & 10:00am

Please note, this workout is difficult, as are many of the Hero WODs that CrossFit Inc. created. This one is especially challenging, and so we have created scaled versions so that anyone can participate in honoring Murph while still remaining safe. We will enforce scaling based on everyone’s capabilities in order to ensure that everyone has a great time and gets a great workout.

RX+ MURPH (for very experienced members)

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

*Using a weighted vest is optional

RX MURPH (for experienced members)

With a Partner:

1 Mile Run (together)

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run (together)

*Split reps as needed

SCALED MURPH (for newer members – and movements can be scaled in addition)

With a partner:

Run 1200m (together)

80 Pull-ups

120 Push-ups

160 Air Squats

Run 1200m (together)

*Split reps as needed

Please note for the Scaled MURPH WOD, things like pull-ups can be scaled to ring rows, etc. This workout can be accessible to anyone and everyone. Please be smart and ask a coach what you should be doing if you are scaling.



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