We take this weekend to honor all who died while serving in the US Armed Forces. This workout is a tribute to Michael Murphy and all those who have lost their lives in service to our Nation. More on “Murph’
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. -From CrossFit.com on August 18, 2005
Meeting location: we begin “assembling individually” at about 7:30am at the far north/west end of the Zuma Beach parking lot- with (at that time of day) plenty of PCH parking. There is nothing formal about our event this year.
3,2,1, GO!: at exactly 8am pacific iphone time
Any warm up should be done on your own between 7:30 and 7:55am. Not much is recommended for warm up- a bit of running and some air squats- then a few minutes of stretching. The workout is long… and you can warm up into it as you go!
Post-workout: I imagine going for a swim and/or surf right after the workout. Some might use their starbucks app to order coffee/food and bring it back to the beach to eat.
The Workout, Modified Murph For time, complete: 1 mile run 80 Zuma Wall Jump-overs (instead of 100 pull ups 200 push ups in the sand 300 air squats 1 mile run Partition the work as desired.
A LONG (~40-50 minutes) dose of exercise at moderate intensity… YOU should scale/modify the distance and repetitions so that you are “pushing the pace” for the entire bout and never “lagging.” IFF you have been keeping up your number and intensity of workouts during “Stay At Home”… including lots of push ups and squats… then consider doing this as Rx. IF NOT… then please scale the dosage by quite a bit. IF you do this workout, please do not drink any/much alcohol later in the day… it can be dangerous. If you havent done 100 push ups in a week in recent weeks- then do NOT do more than 100 push ups today. If you havent beenm squatting regularly, then do NOT do more than 100 squats today.
10-15 rounds of the movements done in the Rx range of motion
One mile run/walk
2.) Less Fit CrossFitters
4 minutes of run “out” and then run back
10 rounds of 4 wall jumps, 5 push ups, 10 squats
same distance run as the first one
3.) Unfit (*for your friends and family members who want to come with you)
Do some running and walking on the beach
Do some wall push ups and air squats
Do more running… stop after about 20 minutes.
Hope to see you at the beach!
Modifications for those of you doing this at home: Substitute 2.6 miles on the bike or 2000m on the rower or ski erg in place of each 1 mile run. Decrease the number of pull ups if you haven’t recently been doing around 60-70 of them weekly. Decrease the number of push up if you haven’t recently been doing around 100-120 of them weekly. Decrease the number of squats if you havent recently been doing around 125-150 of them weekly. If you are running but havent done much- you can run/walk as desired.