Lots of Lifting

Saturday, May 25 2019

Monday, May 27, 2019 at 9 AM – 12 PM - The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

OC will be closed on Sunday, May 26th and Open at 9am only on Monday, May 27th for Memorial Day Murph. We will be having a potluck breakfast themed after the workout. Sign up is in the entry way!

All are welcome at Memorial Day Murph - the workout can be modified, completed in a team of athletes, to ensure everyone has a challenging workout. Join the Oregon CrossFit Community on Memorial Day morning for this humbling HERO workout and a BRUNCH Potluck Party!

"Murph" -- For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

*Participants are encouraged to scale this workout appropriately.

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.

Email info@oregoncrossfit.com with questions.

Experienced CrossFitters may drop-in. Please complete OC's drop-in request here: https://oregoncrossfit.com/drop-ins

••SFH is back in stock - for those who have been asking about Pure Whey Protein and other supplements - its back!

WOD: 5 rounds for time of: 9 deadlifts 135/95 5 squat cleans 135/95 3 thrusters 135/95

Recovery: Coaches' Choice


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