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Memorial Day – 2021 “Murph”

Each year for Memorial Day we host an Event at CrossFit Conshohocken called “The Murph Challenge”.  Murph is a Hero workout, held in the honor of Lt. Michael P Murphy, who was killed in the Kunar Province of Afghanistan in 2005.  Since we opened in 2013, we’ve hosted this workout to honor his sacrifice and the sacrifices of all service men and women killed in combat.  In addition it’s been a great event for our community bringing us all together in the spirit of Memorial Day for a great cause and a great workout.   We’d love to see all of you here for the event, so we’ve got two ways that you can get involved.

  1.  Go to the official site and register, you’ll be required to make a donation, but you’ll be registered as an official participant this way and receive a tee shirt and or hat. You can select your level of support and go from there.
  2.  Show up and participate – you don’t have to donate to honor the workout and the cause, come in and get after the WOD!

We hope to have all of our members at the gym on what’s sure to be an amazing workout and fun filled event!

Memorial Day Schedule – Monday May 31st 2021

Doors Open / Coffee Consumption 9:00am

Gather the troops / standards / announcements 9:30am

Warm-up 9:45

WOD starts 10:00am

BBQ Starts 11:00am

“Murph”

For time: w/ weighted vest
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Find your own version of Murph

True RX Murph – w/ vest all movements in order listed

Rx Murph – w / vest break movements up into rounds of Cindy

1/2 Murph – do half of everything listed

full run half rep Murph – do the full 1 mile runs, but cut the reps in half

Partner Murph – run together, split reps with a friend

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