We are thrilled to be holding our annual Memorial Day Murph event on Monday, May 30th. For some of you, this will be your third, fourth, fifth (and maybe more!) time completing this Hero WOD, but for many of you, this may be your first! We wanted to take a moment to explain the workout and how to prepare, why we complete it together as a community, the multiple ways to strategize and attack the workout, and more details for the day’s event. After you read through it, the end of this email contains the registration link to reserve your spot.
May Murph Prep
Many of you have begun participating in our May Murph Prep Challenge which can be a great way to get your body and mind prepared for the Murph workout. However, keep in mind, that consistently attending CrossFit class at The Port is also a great way to prepare as functional movements (running, squatting, pulling, and pushing) are all things we do each week. While extra work can be a great tool, we want to make sure that nobody is overtraining in these areas as this can lead to aches, pains, and injuries. What we provided for you in the May Challenge is certainly enough to get you ready!
1 Mile Run
300 Air Squats
1 Mile Run
Yes, you read that right, it’s A LOT of work! This workout is tough, much longer than our daily class WODs, and with much more volume and repetitions. Because of this, choosing an appropriate approach is important. We want you to have a great and challenging workout, but also stay safe and be able to come to see us on Tuesday and Wednesday. Below are some options and as you read through just remember, it’s not about HOW MUCH you do, it’s about WHY and HOW you do it.
1. Straight Through- With or Without a Vest
This is a very challenging option for those who are experienced CrossFit athletes, have been regularly attending classes, and have been diligently training for Murph in our May Murph Prep Challenge. If you feel strongly about taking this workout route, we suggest your first year going straight through to be without a vest. That is something you can and should build up to.
2. Rounds of “Cindy”
This is a great option for athletes who feel prepared for the total volume of the workout, but feel most comfortable being able to break the work up into more manageable sets and reps to minimize fatigue and muscle failure. This could be completed in a variety of ways, including breaking the run into chunks as needed. Here are three of the most common:
– 10 Rounds of 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
– 5 Rounds of 10 Pull-Ups, 20 Push-Ups, 30 Air Squats
– 10 Rounds of 5 Pull-Ups, 5 Push-Ups, 15 Air Squats, 5 Push-Ups
3. With a Partner! Straight through or in Rounds of “Cindy”
This is our favorite way to tackle Murph, especially for those doing this for the first time or anyone who doesn’t feel quite ready to tackle all of the reps on their own. It’s also a great way to participate if you are feeling a little nervous! For this option, we suggest partners run together at the beginning and the end, and break all of the work up in the middle how they see fit, you go, I go, style.
Just like any workout, there are tons of scaling options that will allow you to be successful but still provide the right challenge for you.
* Pull-Ups: banded pull-ups, ring rows, kneeling pull-ups using a racked barbell
* Push-Ups: knees, to a raised surface, with a box or band
* Air Squats: to a box or a ball, or lunges/step-ups could also make a great substitute
* Run: C2 bike, Echo Bike, or rower options are all available
* For all movements, there is the option to scale the movement as listed above, but there is also always the option to scale the reps down – 3, 6, 9 makes for a great “Cindy” version!
Additional Event Details
Our morning will kick off at 8 a.m. and we hope you all will be there for a group warm-up, stretch, and photo! Heats will then start around 8:30 a.m. and will continue until everyone has finished their workout. As heats finish up, there will be refreshments and a catered brunch from Palette Graze Boxes, which is owned by one of our members, Stef Heitz. We will also have some yummy bagels from One Mighty Mill thanks to Matt Torilli! Feel free to hang out, socialize, and play some lawn games with your Port crew!
You can choose your “Murph Style” and register here!
Heat details and lane assignments will be emailed to you a few days before the event.
Why we do it – The Story of Michael Murphy
Lastly, and importantly, below is the story of L.T. Michael P. Murphy, who this workout is named after and someone we honor this day, along with all those who have lost their lives serving our country. We treat this Hero WOD, like all Hero WODs, a little differently than a normal class workout. We give it extra heart, effort, and integrity. Remember when it starts to get hard, that we are grateful that we are here, being able to complete something like this with our community.
The Hero WOD was one of Mike’s favorites which he named “Body Armor.” But due to his incredible sacrifice, it is now referred to in the CrossFit community as “Murph”. We participate in remembering and honoring the great Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
LT. Michael P. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.
Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call, and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.
LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through a little sweat and a little pain on Memorial Day.