Memorial Day & the “Murph” Workout

Full weighted vest, without a vest, and 1/2 “Murph” options are available!

Saturday and Memorial Day “Murph” Timelines:
0800 – athlete arrival, check-in, honor Lt. Michael Murphy and our nation’s fallen soldiers, and Heat 1 warm-up
0830 – Heat 1 GO!
0915 – Heat 2 GO (warm-up during Heat 1 finish)!
1000 – Heat 3 GO (warm-up during Heat 2 finish)!
1100 – cookout and community potluck!

murph     throneFLAG

Every Saturday, CrossFit Throne honors the fallen through completing a memorial “Hero WOD“.

On Memorial Day weekend, we join the rest of our country to honor the fallen patriots who’ve given their lives in the line of duty.  

Memorial Day is a federal holiday in the United States for remembering the people who died while serving in the country’s armed forces.

To honor all, we honor one Medal of Honor and Purple Heart recipient: Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  His death has been dramatized in the movie “Lone Survivor” when he moved to an exposed position and sustained life-ending wounds while making a satellite call for assistance to save his SEAL Team.

The following workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “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.

For time***:
     1 mile Run
          100 Pull-ups
          200 Push-ups
          300 Squats
     1 mile Run

***Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.