• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Click here to sign up for a class.

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

2014 – The year of “Murph” at CrossFit St. Louis

By admin | In Uncategorized | on January 18, 2014

I’ve talked to several members, and we are all going to take on a 2014 challenge of our own. As many of you know, “Murph” is a Hero WOD, named after Navy Lt. Michael Murphy, recently memorialized publicly in the movie “Lone Survivor”.

Mike Murphy is said to have frequently done this workout himself and called it “Body Armor”. Here is the workout:


1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
(All done with a 20 lb vest)

At 3:00 each Sunday in 2014, there will be a group of us meeting at CrossFit St. Louis to do this workout, (less the 20 lb vest unless you’d like to invest in one and wear it).

You do NOT have to do this entire workout RX (or RX less vest), to participate. Start where you are comfortable that you can finish it, then increase over the course of the year. That may be a 400M run, with 25/50/75 reps the first weekend. (I think several plan to do 1/2 Murph weekend 1, then 3/4 Murph weekend 2 and get to a full Murph by the 3rd weekend).

We will be starting at 3:00 each Sunday afternoon, so come a few minutes early if you would like to warm up, though most of us run at a pace that our 1 mile run will be the warm up.

First weekend: January 26, 2014. Hope to see you there.

I am expecting many to see their first full Murph time in the 45-60 minute range, and then seeing them drop to the 30-45 minute range by year’s end. Some will start under 45 and possibly get under 30. Whatever you do, come to push yourself at this workout! The fatigue level will be high and pushing through will be something that takes mental stamina as well as muscular.

Finally, this workout, while popularized by the recent movie, is not chosen because of the movie, and while we are extremely thankful for the sacrifice of Mike Murphy, it isn’t chosen specifically to honor him weekly either. The workout has a wonderful combination of distance, pull, push and squat movements, all extremely important to functional longevity and general CrossFit success. It is also a good quality weekly exam for those preparing for a half marathon, “warrior dash” or “tough mudder” in 2014.

Todd

Lt. Michael P. Murphy
US Navy Seal Team 10
Lost during Operation “Red Wing” June 28, 2005

No Comments to "2014 – The year of “Murph” at CrossFit St. Louis"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.