Memorial Day Murph and Brunch on Monday!!

murph

MONDAY MAY 25TH-MEMORIAL DAY MURPH WOD 

9:00am- 4th Annual Murph Memorial Day Workout at CrossFit Beyond

Family, friends, and pets are invited to participate!

We also have reservations for brunch at the Gateway Diner in Albany at 11:00am following the workout-Join Us!

Mini Murph and Smurf Murph can also be done as a workout!!

Murph is a CrossFit WOD done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This 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. 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.(http://www.crossfit.com/mt-archive2/000881.html)

"Murph"

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

 

"Mini Murph"

800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run


"Smurf Murph"


800M run

25 Pullups

50 Push ups

75 Squats

800M run