03 May 2017 – "Murph" is coming...

On Sunday 28 May, we will take on "Murph" in honour of LT Murphy and all servicemen and women. This year, as requested by our members in the Service, our efforts will go towards supporting the charity, Help 4 Homeless Veterans. 

Memorial Day Murph is free to all members and non-members, all we ask is that you make a contribution to Help 4 Homeless Veterans by bringing your donation to the box on the day, or making a donation via the charity's JustGiving site.

What is "Murph"?

Murph, a hero WOD, is one of the most well-known CrossFit workouts: 

For time:
With a 20 lb. weight vest, complete:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*Partition the reps as necessary

Why is the workout called "Murph"?

In 2005, a team of 4 Navy SEALs led by LT. Michael P. Murphy found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, they were in desperate need of help, but due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Murphy moved to open ground to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. 

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously awarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

Originally named 'Body Armor', this workout was LT Murphy's favourite. The workout was renamed 'Murph' in his honour after his death. 

Here's how we will be running Memorial Day Murph this year...

We will be running the event in four heats / classes...

Heat 1: Warm-up will start at 8 am and the workout will begin at 8.10 am.
Heat 2: Warm-up will start at 9 am and the workout will begin at 9.10 am.
Heat 3: Warm-up will start at 10 am and the workout will begin at 10.10 am.
Heat 4: Warm-up will start at 11 am and the workout will begin at 11.10 am.

There will be a 50 minute time cap. To be eligible to join a heat, you must show up in time for that heat's scheduled warm-up. As with all of our special events, we encourage you to come early or stay late to cheer on your fellow athletes

What about the weight vest??

We will have four men's and one women's weight vest available if you choose to do Murph as Rx, HOWEVER, here are the rules...

  • If you have never done Murph before, you will be doing bodyweight only (no vest).
  • If you have done Murph before (without a vest) and your time was over 40 minutes, you will be doing bodyweight only.
  • The weight vests will be available on a first come, first serve basis. If you have your own weight vest at home, feel free to bring it in!
  • If you are wearing one of the box's weight vests, no shirt is a no go

Sign up for your heat via Team up today!


A) Strength

A1) Front squat
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x AMRep @ 90%

A2) Back squat
1 x max reps @ 85% 1RM

B) Accessory

Alternating EMOM x 20
Minute 1: 6/6 Dumbbell box step-up
Minute 2: 8/8 Single leg romanian deadlift with dumbbell
Minute 3: 10 Hamstring curl on box
Minute 4: Rest

*Aim to increase loads from last week