8 x 3 @ 65% 1RM
Rest no more than :45 between sets
Complete 5 rounds for time:
5 Weighted push-ups, 45#/25#
5 Bar muscle-uops
Monday May 28th is Memorial Day and once again we'll be particpating in Memorial Day Murph! Once again we'll honor Lt. Michael Murphy and all of those who have given their all for us. If you plan on participating on Memorial Day, please register at the site above. The cost is $35 and you get a shirt, which this year is brought to you by Forged which is awesome!
Below is a little info from their website. See you on Memorial Day morning!
WHO CAN PARTICIPATE: Anyone. You don't have to be a Navy SEAL (it just helps…)
WHAT IS MDM: A yearly Memorial Day Fundraiser based on a workout called "Murph" hosted at venues all over the country
WHEN: It is meant to be done on Memorial Day, however, can be done anytime the week before or after.
WHERE: Wherever you live. Many Crossfit gyms are hosting events, but it can be done anywhere you can run, do pull-ups, push-ups and squats.
WHY: To honor fallen military members with our pain and sweat, (some tears and blood too I'm sure), and to raise money for charities supporting military causes.
HOW MUCH: Registration is $35, and includes an awesome event shirt made by FORGED clothing.
WHERE DOES THE MONEY GO: All profits go to the charities listed. We have ZERO paid staff and little overhead (shirts, shipping and some banking fees).
- 1 Mile Run to start
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile run to finish
For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.
There are many variations available, so anyone can do their own version of Murph. Do not be discouraged if you can’t do the entire workout (Not many can). The idea is to challenge yourself and do a little more a little faster every year.
Memorial Day Murph 2012 will again be benefiting very worthy charities which assist veterans causes, therefore the Murphy family encourages your participation in this very worthy cause. Our family hopes that if this year's MDM is as successful as 2011, not only will the veterans charities benefit, but also the Murphy Foundation will endow and fund a scholarship through the Special Operations Warriors Foundation in Navy SEAL LT Michael P. Murphy's name. We urge your participation in this very worthy cause "Memorial Day Murph 2012' and thank you for supporting our warriors who lay everything on the line each and every day and deserve our support.
Daniel J. Murphy