"MURPH" CrossFit Hero WOD Demo (Memorial Day Murph)
Video
Description
Murph:
SUBSCRIBE:
On Memorial Day, 2015 about 30 athletes at United Barbell in San Francisco joined thousands of others around the world do the CrossFit Hero WOD “Murph”, to honor Navy Lieutenant, Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005 – and to get in a hell of a workout.
Some athletes used weight vests, others scaled the workout. Most athletes broke up the pull-ups, push-ups and pull-ups into smaller sets (ie: 5-10-15), but some got more creative.
Fastest time with a vest: 51:11 (Justin)
Fastest time without a vest: 34:30 (Chris)
One athlete, Trent, did all the movements straight through (100-200-300) with a weight vest in 55:56 (Trent)
“MURPH”
For Time
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Partition the Pull-Ups, Push-Ups, and Squats as needed. If you’ve got a 20 pound vest wear it.
BOX
United Barbell / CrossFit SOMA, San Francisco
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