27 May 2017 – Murph is this weekend!

"Murph" is this Sunday! 

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.

As a reminder, 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 three 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! 

We can't wait to see you all smash it!


A) Strength
A1) Strict press: 15 minutes to build to a heavy 2

A2) Alternating EMOM x 16
Minute 1: 10 Front squat
Minute 2: 6-10 Strict HSPU
Minute 3: 10 Bent over barbell row
Minute 4: Rest

Guidelines for A2 Barbell movements:
– For week 1 begin at 60% 1RM, aim to increase by 2.5 to 5kg per week
– Gymnastics: Unbroken is the aim, scale as needed

B) 3-5 Supersets
10/10 Front rack reverse lunge off platform (20kg plate)
20 Glute bridge with band
15 Strict knees to elbows