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PRODID:-//ChamberMaster//Event Calendar 2.0//EN
METHOD:PUBLISH
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REFRESH-INTERVAL:P3D
CALSCALE:GREGORIAN
BEGIN:VEVENT
DTSTART;VALUE=DATE:20200525
DTEND;VALUE=DATE:20200526
TRANSP:TRANSPARENT
X-MICROSOFT-CDO-ALLDAYEVENT:TRUE
SUMMARY:CrossFit Workout - The Murph
DESCRIPTION:Memorial Day marks an important day in the CrossFit community\, where CrossFit boxes (aka gyms) across the country do a Murph WOD (workout of the day) to honor Navy Lieutenant Michael Murphy\, who was killed in the line of duty in 2005.\n\n\n\nAfter his death\, Lt. Murphy was awarded the Congressional Medal of Honor. His favorite workout\, originally named Body Armor\, is now referred to as the "Murph" in his honor. If you do this workout on Memorial Day at a CrossFit gym\, you may find many of the athletes who serve in the military performing this workout in full uniform.\n\n \nOptional: Wear a 20-pound vest or body armor\n\n\n \n \n THE MURPH WORKOUT: DO ONE ROUND FOR TIME (AS FAST AS YOU CAN)\n \n \n \n \n 1-mile run\n \n \n 100 pull-ups\n \n \n 200 push-ups\n \n \n 300 air squats\n \n \n 1-mile run\n \n \n\n\nVariation One\n\n\n \n \n 4 ROUNDS:\n \n \n \n \n 800-meter run (1/2 mile)\n \n \n 5 rounds:\n \n 5 pull-ups (modify further with band assisted or ring rows)\n 10 push-ups\n 15 air squats\n \n \n \n \n\n \n\nVariation Two\n\n\n \n \n \n \n 1 ROUND OF:\n \n \n \n \n 1-mile run\n \n \n 20 rounds of:\n \n 5 pull-ups\n 10 push-ups\n 15 air squats\n \n \n \n \n 1-mile run
X-ALT-DESC;FMTTYPE=text/html:Memorial Day marks an important day in the CrossFit community\, where CrossFit boxes (aka gyms) across the country do a Murph WOD \;(workout of the day) to honor Navy Lieutenant Michael Murphy\, who was killed in the line of duty in 2005.
\n
\nAfter his death\, Lt. Murphy was awarded the Congressional Medal of Honor. His favorite workout\, originally named Body Armor\, is now referred to as the "\;Murph"\; in his honor. \;If you do this workout on Memorial Day at a CrossFit gym\, you may find many of the athletes who serve in the military performing this workout in full uniform.
\n \;\nOptional: Wear a 20-pound vest or body armor
\n\n\n \n \n | THE MURPH WORKOUT: DO ONE ROUND FOR TIME (AS FAST AS YOU CAN) | \n
\n \n \n \n | 1-mile run | \n
\n \n | 100 pull-ups | \n
\n \n | 200 push-ups | \n
\n \n | 300 air squats | \n
\n \n | 1-mile run | \n
\n \n
\n\nVariation One
\n\n\n \n \n | 4 ROUNDS: | \n
\n \n \n \n | 800-meter run (1/2 mile) | \n
\n \n | 5 rounds:\n \n | \n
\n \n
\n \;\n\nVariation Two
\n\n\n \n \n \n \n | 1 ROUND OF: | \n
\n \n \n \n | 1-mile run | \n
\n \n 20 rounds of:\n \n - 5 pull-ups
\n - 10 push-ups
\n - 15 air squats
\n \n | \n
\n \n | 1-mile run | \n
\n \n
\n
LOCATION:CrossFit Grow 15620 Edgewood Drive North Suite 225 Baxter\, MN 56425
UID:e.34.19191
SEQUENCE:3
DTSTAMP:20260413T144807Z
URL:https://nisswa.mobileappview.com/events/details/crossfit-workout-the-murph-19191
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