Memorial Day weekend must mean it’s time for Murph! Admittedly, most boxes do Murph on Memorial Day, as it’s become somewhat of a tradition. However, tradition is meaningless if the why’s are forgotten.
The “Murph” workout takes its name from Lt. Michael P. Murphy, a member of the Navy SEALs from Patchogue, N.Y., who was killed in action in Afghanistan in 2005. Lieutenant Murphy, who abandoned his cover in order to make a call for back-up, was posthumously awarded the Medal of Honor. He was also an avid CrossFitter known to regularly do workouts while wearing body armor. The workout was one he did himself, and was named in his honor after his death. It’s a great way to remember those who offer up their lives on a regular basis in our defense.
10 Arm Circles/side
10 Ankle Circles/side
10 Over-Under Scap Touches (5/side)
10 Scap Retraction Push-Ups
10 Spider Lunges (5/side)
10 Hanging Scap Retractions
Workout – “Murph”
For time, complete
1 mile Run
1 mile Run
– reps may be partitioned up however desired
– athletes may choose to wear a 20lb weight vest if desired