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MURPH 2020


MURPH Hero WOD on Memorial Day, Monday, 5/25!
Sign up now under ‘All Programs’ in Wodify to get your spot!

CrossFit Fixx – Online 30

Today’s Goals & Stimulus

Murph is one of the most well known and iconic workouts in our community.

On Memorial Day, we honor Murph and ALL of our service men and women….past and present for their amazing sacrifices and service. Thank you vets and heroes!

Long grind, very high volume. Let’s do this.


Warm-up (No Measure)


P1: 100m Run

P2*: 3 Ring Rows or Jumping Pull-ups

3 Push-ups

6 Air Squats

Pull-up or Ring Row — Chin must get over the bar or rings must touch the chest.

Push-ups — Chest and legs to the floor + full arm lock out at the top. Keep a neutral spine and no wormy reps!

Air Squats — Hip initiated Squat, hips below parallel, neutral spine, knees out over toes


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

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