Memorial Day Murph!

"Murph" has become an annual tradition on Memorial Day throughout the CrossFit community. Join us at 9am as we hold a special event/class to complete this workout. SPSC members and experienced exercisers only. No other classes will be held on this day.

Instead of starting the workout at any time between certain hours, this will be structured similar to our classes and will include a group warm-up, instructions, and scaling options. If you do not feel comfortable completing this workout on your own, you may split reps between you and a partner. There will be scaled options available to make sure everyone is working within their abilities. Reps can be partitioned as needed with a mile run at the beginning and end.

"Murph" is the following (for time):
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*20lb weight vest or body armor may be worn.

About: 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". It is now 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.

ang out for a while after the workout if you want to have some food and drinks to recover! We'll have a grill here to cook any items that you bring and some of our members have put together a Guacamole Competition.