memorial day murph

26 May 2019 - Memorial Day Murph is Monday!

Have you signed up for your heat?

WORKOUT OF THE DAY

Engine Work

A) Conditioning
With a partner complete 30 minutes of rowing for max metres
* Partners must switch every 90 seconds, this will be 10 sets per person


Specialist Sundays

Weightlifting

A) Muscle snatch: 5 x 3
B) Tall snatch: 5 x 3
C) Back squat: 4 x 3 @ 75%


Barbelle’s Lifting Class

A) Sumo Deadlifts: 4 x 5 @ 8-9 RPE

B) Accessory
B1) RNT Split Squats 3 x 10
B2) Landmine Single Leg RDL 3 x 10

C) 12 Minute EMOM
Min 1: 3-5 Negative or Strict Pull Ups
Min 2: 3-5 Negative or Strict Ring Dips
Min 3: 20 second Handstand Hold (against wall)
Min 4: 30 seconds Hollow Hold (active rest)

18 May 2018 – Memorial Day Murph Details & Heats

We'll be hosting Memorial Day Murph at the box on Sunday 20 May from 9 am. Need a reminder of what Memorial Day Murph is? Check out our blog.

The Heats
We will run three heats: the first heat will start at 9 am, and heats will run every hour. PLEASE NOTE: when the heat begins, Murph begins, so please show up to your heat ON TIME! You can sign up for your heat via the link on slack and sent to you via email. If you don't sign up for a heat, there is a chance you won't be able to do the workout.

If you plan on wearing a weight vest, please put a "Y" in the "Weight Vest" column. As mentioned in our previous blog, weight vests are on a first come, first serve basis. We have three 10 kg vests available to use. If you are bringing your own weight vest, don't worry about ticking the box. If you need to refresh your memory on whether or not you should wear a vest for the workout, check out our blog here.

What if I can't do a movement in Murph?
As with all of our workouts, if you're not able to do a movement, we will provide a scaled option for you. So, if you don't have pull-ups yet, don't let that keep you from taking part! This is one of our favourite community events of the year, a great opportunity to raise money for an excellent cause, and just really good fun! (Assuming you consider running two miles and doing loads of pull-ups, push-ups and squats, fun. We know we do!). 

The Charity
Memorial Day Murph is free to all members and non-members of CrossFit 1864. All we ask is that you donate to this year's chosen charity, Help 4 Homeless Veterans. You can do this by bringing your donation to the box on the day, or by visiting the charity's Justgiving page.

That Buzzzzzzzz
There is nothing quite like the electricity, the atmosphere, the buzzzzzz our box gets when we all come together as a community and cheer each other on - so let's have that at Memorial Day Murph! Regardless of when your heat is, we want you to come in early or stay late to cheer on your fellow athletes. It's a brutal workout and they are going to need all the encouragement you can give!


WORKOUT OF THE DAY

A) Strength

A1) Back squat: 4 x 3
* Add 0-5kg based on how last week felt

B) Accessory

With a partner, alternate movements for 15 minutes:
12 Partner assisted nordic curls
12 Strict toes to bar
6-12 Strict/Weighted chin-ups

ENGINE WORK: AEROBIC CAPACITY

A) Run

1 mile time trial

20 Apr 2018 – Murph is coming...

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

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. 

JOIN US FOR MEMORIAL DAY 'MURPH'

On Sunday 20 May (which is not technically Memorial Day... soz...), we will take on "Murph" in honour of LT Murphy and all servicemen and women. 

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

Similar to the Open workouts, we will be running this workout in heats, more details on that to come closer to the day!

What about the weight vest??

We will have a few weight vests 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! 

Sign up for Memorial Day Murph via Team up today!


WORKOUT OF THE DAY

A) Strength

A1) Back squat: 4 x 3
* Add 0-5kg based on how last week felt

A2) Sumo deadlift: Build to a heavy single

B) Strength / Accessory

Complete 2-4 sets of:

10/10 Half kneeling strict press
15 Strict knees to elbows
10/10 Single arm dumbbell row

ENGINE WORK: AEROBIC CAPACITY

A) Row

30 minute continuous row at moderate pace
* Every 5 minutes take 20 'power' strokes

28 May 2017 – Memorial Day Murph

WORKOUT OF THE DAY

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Please be sure to donate to our chosen charity, Help 4 Homeless Veterans by visiting the charity's justgiving page or bringing your contribution to the box on Sunday. 

Reminder: There are no classes on Bank Holiday Monday, 29 May.

14 May 2017 – Have you signed up for Memorial Day Murph?

There are just two weeks left until we host our annual Memorial Day Murph at CrossFit 1864! Have you signed up??

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

For more details, check out our recent blog here and don't forget to register for your heat via Team up today!

WORKOUT OF THE DAY

CrossFit (11 am – Noon)

A) Weightlifting: Snatch

5 sets of the complex:

1 Hang power snatch + 2 Overhead squats + 1 Hang snatch + 2 Overhead squats
+ 1 Snatch

B) Conditioning

In a team of 3, 15 minute AMRAP:
75 Power snatches (35/25 kg)
100 / 75 Calorie row
200m Team Sandbag Run (60/40 kg)

*Only one athlete works at a time, except on the run which all three athletes complete together, carrying the bag anyhow.

Competition Class (9.30 – 11 am)

A) Conditioning: Pound for Pound Q.2

“The Gripper”

9min AMRAP:
2 rounds of
15 Overhead squats
15 Toes to bar

2 rounds of
15 Hang snatch
15 Chest to bar pull-ups (male Rx ) / pull-ups (female Rx & female masters) 

Male athletes – 60% bodyweight
Female athletes – 50% bodyweight

B) Weightlifting: Snatch

5 sets of the below complex:

1 Hang power snatch + 2 Overhead squats + 1 Hang snatch + 2 Overhead squats
+ 1 Snatch

Engine Work (8.30 – 9.30 am)

3 rounds, 1 minute per movement for max reps
Assault bike for calories
Dumbbell thruster (17.5 / 12.5 kg)
Row for calories
Burpee box jump over (20 in)
Kettlebell swing (20/12 kg)
REST
 

MOBILITY DRILL OF THE WEEK

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!


WORKOUT OF THE DAY

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

MOBILITY DRILL OF THE WEEK

30 May 2016 – Memorial Day Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005 and in honour of all servicemen and women.

WORKOUT OF THE DAY

"Murph"

For time, with a 20/14 lb. weight vest, complete:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*Partition the reps as necessary

Important Reminders

  • If you haven't signed up for a heat yet, sign up here
  • You will need to show up 15 minutes before your heat begins to warm up (there will be a warm-up written on the whiteboard for you to do).
  • Heats begin at 9, 10 and 11 am and you will have 60 minutes to complete the workout. 
  • We encourage everyone to come early and stay late to cheer on athletes taking on Murph!
  • Memorial Day Murph is free to all members and non-members, all we ask is that you make a donation to our chosen charity, Deptherapy via their JustGiving page or by bringing your donation to the box on Monday. 
  • Want more details? Check out our recent blog with all the important info.

23 May 2016 – Murph is Coming.... in one week!

Memorial Day Murph is just one week away! And you thought Woehlke was rough...

Don't forget to sign up via Team up, let us know your target time on our Facebook page, and bring in your donation for our chosen charity, Deptherapy.

WORKOUT OF THE DAY

A) Strength / Stamina

3 Rounds, each for time, of “Double DT”:
24 Deadlifts (70/47.5 kg)
18 Hang power cleans (70/47.5 kg)
12 Push jerks (70/47.5 kg)

- Rest 2 minutes between rounds
- Time cap: 20 minutes


B) Gymnastics

Alternating EMOM x 12
Minute 1: 30 seconds of hollow hold to tuck sit, hold for 3 seconds on the top and bottom positions
Minute 2: 15-20 seconds chest to bar hold
Minute 3: 15-20 seconds dip support

21 Apr 2016 – "Murph" is coming...

You saw it in the 2015 CrossFit Games, you took it on yourself right before Christmas and some of you were lucky enough to take it on the first time we did Memorial Day Murph at CrossFit 1864...

"Murph" is coming...

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

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. 

JOIN US FOR MEMORIAL DAY 'MURPH'

On Monday 30 May 2016 (Bank Holiday Monday in the UK, Memorial Day in the US), 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, Deptherapy. Deptherapy is a small charity based in Berkshire. From their website:

We run specially adapted scuba diving programmes for seriously injured UK armed service people. Our programmes are especially beneficial to those suffering Post Traumatic Stress Disorder and is supported by senior doctors and has provided startling results.
...Those with physical injuries who have been on our programmes reported that the weightlessness that scuba diving provides allows them to be pain free. For many the first time since their injury. For those with PTSD it provides a calming environment as one programme member describes the aquatic realm, “When I put my head under the water the demons disappear.” 

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

Here's how it will work...

We will be running the event in three heats...

Heat 1 Warm-up will start at 9 am and the workout will begin at 9.15 am.
Heat 2 Warm-up will start at 10 am and the workout will begin at 10.15 am.
Heat 3 Warm-up will start at 11 am and the workout will begin at 11.15 am.

There will be a 45 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 a few weight vests 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! 

Sign up for Memorial Day Murph via Team up and let us know your target time on our Memorial Day Murph Facebook page!


WORKOUT OF THE DAY

A) Gymnastics Strength / Conditioning
3 rounds for time of:
20 Strict ring dips
20 Strict chest-to-bar pull-ups
10 Barbell turkish get-ups (20/15 kg)

* Adjust your gymnastics movement to make this workout as challenging as possible. Add weight, take your feet off the floor / lower yourself down if you're scaling the pull ups, etc. Your coach will be able to give you suggestions on what you should be doing.

18 Apr 2016 – Mark your Diaries...

Save the Date

Bank Holiday Monday
30 May 2016

#MurphisComing

More details on the blog soon!


WORKOUT OF THE DAY

A) Upper Body Max Effort: Push Press

In 15 minutes establish a heavy set of 5 reps

- Each rep must have a 2 second pause overhead
- No pause in the rack position

B) Assistance Work

Alternating EMOM x 20

Minute 1: Prowler drag
Minute 2: Ring push-up
Minute 3: Farmers carry (2 x 32/24 kg)
Minute 4: Rope/Towel pull-ups
Minute 5: Rest

*  Each minute is 45 seconds work with 15 seconds to transition

25 May 2015 – Memorial Day Murph

The day is finally here! It's time for CF1864 to take on MURPH in honour of LT. Michael P. Murphy and in support of the charity, Help 4 Homeless Veterans.

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. 


Sunday's classes will be 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 their website.

WORKOUT OF THE DAY

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

20 May 2015 – Don't Forget to sign up for Memorial Day Murph!

The bank holiday weekend is fast approaching which means.... it's almost time for Memorial Day Murph! Not sure what Memorial Day Murph is? You can read more on our blog here.

As you know, we'll be doing the workout in support of Help 4 Homeless Veterans and we ask everyone who is taking part to donate to the charity via their website or bring your contribution to the box on the day. 

Be sure to sign up here! 


WORKOUT OF THE DAY

A) Gymnastics Skill: Double unders

B1) 3 x 90 seconds on : 90 seconds off:

40 Double unders
20m Burpee broad jump
Max rep kettlebell thrusters (24/16 kg)

B2) 3 x 90 seconds on : 90 seconds off
20m Burpee broad jump
10 Kettlebell thrusters (24/16 kg)
Max rep double unders

B3) 3 x 90 seconds on : 90 seconds off
40 Double unders
10 Kettlebell thrusters (24/16 kg)
Max distance burpee broad jump