Memorial Day “Murph”


Memorial Day “Murph”

Alpine CrossFit – CrossFit

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Murph has ARRIVED! Please make sure to sign up for your heat ahead of time! Heats will start at 8:15, 9:00, and 9:45am. The only set warm-up time is 8:00am for the 8:15am heat. If you are in a later heat, the warm-up will be posted on a WODIFY Screen.


Warm-up (No Measure)

Memorial Day Murph Warm-Up:

400m Run, then…

3 Rounds:

5 Ring Rows

5 Inch-Worms

10 Lunges

then , 2-3 Rounds:

3 Pull-Ups

6 Push Ups

9 Air Squats

*Use the 2-3 Rounds as a way to gauge your scales. If 3-6-9 is difficult, choose a scale from below…


Running= 800m Runs

Pull-Ups= Jumping Pull-Ups, Ring Row or Banded.

Push-Ups= Scale to a box or to an AbMat (Shorten distance)

Air Squats= Box Squats or Sit-Ups (If LB tweak/injury).


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