CrossFit Evergreen – CrossFit

CFE INSPIRE

“Greater Love Hath No Man Than To Lay Down His Life For His Brothers“

The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion, just as Lieutenant Murphy did during his final moments. The event is held annually on Memorial Day, and people from all over the world come together to honor Lieutenant Murphy and all those who have given their lives in service to our country. The Murph Challenge is a powerful reminder of the sacrifices made by our military and a testament to the strength and resilience of the human spirit.

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
OPTIONAL 20/14 lb Vest

– Overview: Athletes should pace themselves right from the start. The middle bodyweight movements can be partitioned as needed. Athletes should only use a weight vest if they can complete this workout without a vest in 35 minutes or less. If this is your first time we do not recommend using a vest.

– Flow: The first mile run must be fully completed before beginning work on the gymnastics. Once the gymnastics has been completed, you will then complete your final mile.

– Run: Each mile should be completed in under 11 minutes.

– Gymnastics: The pull-ups and push-ups should be able to be completed in no less than sets of 5 in order to perform this workout as prescribed. See modifications for scaling options.

– Score: Total time.

Potential Break-Up Strategies:

25 Rounds: 4 Pull-Ups, 8 Push-Ups, 12 Air Squats

25 Rounds: 4 Push-Ups, 4 Pull-Ups, 4 Push-Ups, 12 Air Squats

25 Rounds: 2 Pull-Ups, 4 Push-Ups, 2 Pull-Ups, 4 Push-Ups, 12 Air Squats

20 Rounds: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

20 Rounds: 5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 Air Squats

10 Rounds: 10 Pull-Ups, 20 Push-Ups, 30 Air Squats

10 Rounds: 5 Pull-Ups, 10 Push-Ups, 5 Pull-Ups, 10 Push-Ups, 30 Air Squats

MODIFICATIONS

1600 METER RUN

– Reduce Distance

– 2000m Row

– 4000m Bike

– 1600m Ski

– 1200m Air Run

PULL-UPS/PUSH-UPS/AIR SQUATS

– Reduce Totals (75/150/225 or 50/100/150 reps)

– 100 Push-Ups/200 Sit-Ups/300 Air Squats

– 200 Push-Ups/400 Air Squats

– 300 Push-Ups/300 Air Squats

– 200 Sit-Ups/400 Air Squats