On Memorial Day Monday May 31st we will be doing the hero workout Murph! It is the workout that got me hooked to CrossFit!
I have shared this before. One of my favorite parts about CrossFit is that we do Hero WOD’s to honor those that gave their lives for our country and other countries around the world.
“Murph” is a Hero Workout named after Lieutenant Michael P. Murphy.
Michael Patrick Murphy was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the United States Navy to receive the award since the Vietnam War.
“Murph” consists of
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
RX includes a 20 pound weight vest for the guys and a 14 pound weight vest for the girls.
We make a big deal out of this workout every year at CrossFit Preferred. We make shirts and we get as many people as we can get together to do this workout!
This workout is not something that you have to do straight through unless you want to:)
We recommend that you partition it to a:
1 Mile Run
Then 20 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats then a
1 Mile Run
If this is not your ability yet we will have other options that a coach will guide you on.
The most important part is pushing yourself out of your comfort zone and focusing on all Michael Murphy gave for our country.
Over the next 19 days throw in some short runs, extra pull ups, push ups and air squats. Ask a coach for help and guidance if you want to do your best!
We will be doing this workout in the morning so we can do it during the cooler part of the day.
Hydrate, Hydrate, Hydrate!
If this is your first time remember to pace yourself! Do not go all out on the first mile. That is a very short part of the workout.
Choose how you are going to complete it and stick to your plan.
This is a great workout that you will feel very proud of when you complete!
We will have a shirt order coming out very soon! It is a super cool looking shirt!
Owner and Coach Kris LeSueur believes that fitness is a great building block for helping people improve their lives. “I love how health and fitness help people feel better about themselves,” he says. “I love the confidence it builds for each individual person.”
Kris has spent a lot of years training for marathons, adventure racing, and triathlons. His most notable athletic accomplishment was finishing SEALFIT Kokoro Camp, a 50+ hour (no sleep allowed!) event based on Navy SEAL Hell Week training. He’s completed two full-distance Ironman Triathlons (2.4 mile swim, 112 mile bike, 26.2 mile run), multiple half-Ironmans, qualified for Xterra Triathlon Nationals and completed multiple adventure races and marathons. “I love anything endurance related,” he says. “When you start to think about quitting and you do not in these type of events, you really discover who you are in life.”
CERTIFICATIONS:
CrossFit Level One Trainer
CrossFit Level Two Trainer
CrossFit Endurance Trainer
