What are You Doing This Memorial Day? Try the Murph!
Before you go to your barbecues this Memorial Day, come join us!

We will be having a combined potluck BBQ and Memorial Day Murph event.

This is a FREE event and donations to the Murph Challenge Fundraiser are 100% optional. Over the past decade in many Tactical Fitness circles, members have been doing the Memorial Day Murph. The “Murph” is a workout used by Navy SEAL, Medal of Honor recipient, Michael Murphy. Murphy died when exposed to enemy fire while attempting to radio headquarters for assistance. The Murph was first made popular by the CrossFit community, who perform many workouts created to honor fallen heroes, commonly called the Hero’s WOD (Workout of the Day).

  • What is the Murph Challenge?: An annual internet based fundraiser for military charities. It’s based on a workout called “Murph”, named after Medal of Honor recipient Michael Murphy. The idea is to honor ALL of our fallen military members with a challenging workout.

  • Who can participate?: Anyone! You don’t have to be a member of CrossFit Hard, nor do you have to be able to do the entire workout to participate, just do what you can. You can do the entire thing yourself, or complete it with a team (Limit 4 people/team). So bring your friends and family for what promises to be a fun day again. If you are not comfortable with these exercises, you can create your own version. What’s your “MURPH”?

  • When?: Monday, May 27th 2019, 10 am – 12 pm. We will start new heats every 30 minutes: 10:00 am, 10:30 am and 11:00 am

  • Where?: CrossFit Hard, 5020 Boiling Brook Parkway, North Bethesda, MD 20852

  • Why?: To honor fallen military members with our pain and sweat, and to raise money for charities supporting military causes. The workout was a favorite of fallen Navy SEAL and Medal of Honor recipient Michael Murphy, and is thus called “Murph”. This workout is designed to attract a large number of participants and create a new Memorial Day tradition. Michael Murphy was an avid Crossfitter and used to do the workout now named Murph in preparation for his deployments. He did it wearing his flack vest and referred to the workout as “Body Armor”. It was renamed “Murph” after his death.

  • How much? BBQ and WOD are FREE! Burgers & Hotdogs will be provided, however we do ask that everyone bring their favorite side dish. Store-bought vs. homemade? No worries, all food is welcome!

  • Interested in supporting the official 2019 Murph Challenge Fundraiser? Registration is $40, and includes an awesome event shirt made by FORGED clothing. All profits go to charities that support military causes. Register here.

This Event is for EVERYONE, Members and NON members.

The "MURPH" workout...

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
(all while wearing a 20# weight vest)

As always, we will have scaling options. Here they are in advance:
1. RX – as written and with a 20 pound vest (Please bring your own body armor). The 20 pound vest is for male AND female for RX, there is no “women’s weight.” The vest mimics the weight of body armor and you can’t scale body armor, bad things happen.
2. BODY WEIGHT – as written but without a weight vest
3. BODY WEIGHT plus bands/knees – as written, without a weight vest, and using bands for pull-ups or doing push-ups on knees
4. HALF MURPH – full or half run distance but with 1/2 pull-ups, push-ups, and squats (50/100/150)
5. TEAM MURPH – in a team of 2, partners run alternating 400s and split the pull-ups/push-ups/squats. One partner can work at a time.

Coach Vic

Cycle 1 “Grunt-work” Day 49

In “Grunt Work”, we have a potent combination of two goals: Strength and Durability.

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Starting with Overhead Squat position work, which will lead into a 10-Rep attempt for the day.

Conditioning comes next, in Nicole

Let's get strong.

Overhead Squat 

Technique Primer:
5 Sets of 2 Tempo Overhead Squat
*5s to find bottom position, 2s pause in bottom.

Metcon (AMRAP - Rounds and Reps)

400 Meter Run
Max Strict Pull-ups/Rings Rows In "Strict Nicole", we are chasing a max number across as many rounds as seen fit by the athlete. If one pushes the 400 meter runs, we can see round totals closing in on 9 or even 10 rounds. If we pace the 400's, and chalk before each strict attempt, we may be closer to 6 rounds.


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