Murph 2020

Murph 2020

Event Divisions:

  • Rx Men

  • Rx Women

  • Intermediate Men

  • Intermediate Women

  • ½ Murph


Event Details

This event will be for current active members of PhysWell | CrossFit NOC.  Heats will be spaced to limit number of athletes at a given time and social distance will be adhered to throughout the event. 

Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

For Time
  • 1 mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 mile Run
Hero WOD is written to be with a Weight Vest (20/14 lb) and done in order (chipper).  We encourage safe training, and the use of a weighted vest is optional. The workout will start and end with a one mile run.  In each heat, Athletes will have 20 minutes to complete the one mile run and as many of the 100 pull-ups.  Push-Ups and Squats can be partition as needed.

Scaling Options

Beginner
“Half Murph” - Perform without a weight vest
1/2 mile Run (modification: row)
50 Pull-Ups (modification: banded or ring rows)
100 Push-Ups
150 Air Squats
1/2 mile Run (modification: row)

Intermediate (A)
Perform full “Murph” without a weight vest
Modifications: row, banded pull-ups, ring row

Intermediate (B)
Perform “Half Murph” with a weight vest (20/14 lb)

Event WODS

Murph

For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run Hero WOD is written to be with a Weight Vest (20/14 lb) and done in order (chipper). We encourage safe training, and the use of a weighted vest is optional. The workout will start and end with a one mile run. In each heat, Athletes will have 20 minutes to complete the one mile run and as many of the 100 pull-ups. Push-Ups and Squats can be partition as needed. Scaling Options Beginner “Half Murph” - Perform without a weight vest 1/2 mile Run (modification: row) 50 Pull-Ups (modification: banded or ring rows) 100 Push-Ups 150 Air Squats 1/2 mile Run (modification: row) Intermediate (A) Perform full “Murph” without a weight vest Modifications: row, banded pull-ups, ring row Intermediate (B) Perform “Half Murph” with a weight vest (20/14 lb)

Event Info:

Murph 2020

Date: May 25, 2020

Location: 14797 Philips Hwy, Suite 114, Jacksonville FL

Registration: $20.00

Leaderboard

Heats

Athletes

Reg Deadline Passed