CrossFit Murph Workout, Brunch & Brew

CrossFit Murph 2021 is our holiday workout and social event. Join us for an intense CrossFit workout followed by an after party. Plus get our exclusive 6-Week Murph Training Plan.

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CrossFit Murph 2021 is our holiday workout, party, and social event at Port City Brewery. Join us May 29 for an intense CrossFit workout followed by food and refreshments. Get your tickets today.

CrossFit Murph – May 29, 2021


  • 8:30AM Check-in Desk Open.
    • Pick up your free Preworkout and Bottled Water
    • Buy your “Murph Finisher Bumper Stickers” $5 or 15 rewards points.
    • Buy your Murph T-Shirts. See Paul to pick up preorders.
  • 9:00AM Whiteboard Overview & Workout Logistics
  • 9:10AM Group Warmup and Stretch
  • 9:30AM Murph WOD Begins
  • 10:30AM Finish Line: get your official time, pickup your Murph Bumper Sticker, your BCAAs, & raffle ticket.
    • Free Beer Ticket: To get your free beer ticket, you must finish Murph at your elected scaling in under an hour.
    • BCAAS & Preworkout: are for consumption at Sand & Steel Only. The drinks are not pasteurized and we don’t want anyone getting sick. If you don’t want to finish your BCAAs or Preworkout, please pour the extra down our white Slop sink in the janitor closet (do not use the water fountain or the bathrooms). Please recycle your water bottle with the blue container.
  • 11:00AM Fully Catered Post Workout Brunch.
  • 11:15AM Murph Raffle & Awards
    • Raffle Tickets: get them at the finish line.
    • Awards: we’ll be handing out $225 worth of rewards points for best videos, best pictures, and best caption. To enter share your Murph photos and videos on Instagram. Use @sandandsteelfitness #murph to enter. Your uploads must be received by 11:30am to be counted. If you don’t have Instagram, upload them to our smugmug page.
  • 12:00PM Intermission (showers and change clothes as you like.)
  • 12:45-3:45PM: Join us at Port City Brewery for our post-workout celebration.

Food & Party

Cheddar Chive Biscuits with Ham, Egg & Cheese

Pesto Mozzarella Shell with Chicken


Locally Made Cupcakes & Yogurt Parfait

Preworkout & BCAA

Free Bottled Water, Preworkout, and BCAAS

Craft Beer

Free Round of Beer at Port City Brewery

Why CrossFit Murph?

We run Murph to honor the former Navy Seal that gave his life in the line of combat. To remember Mike Murphy and all Navy Seals that so valiantly protect our great nation.

Murph is more than a workout — it is a time we ALL can get together, workout hard, enjoy some great good, drinks, and friendship, and give thanks to all that we have. So signup for a full day of fun, food, and friends.

Spouses and New Members Welcome

Catering By Bittersweet

Beer at Port City Brewery

Tickets – On Sale Now

Commemorative Memorial Day
Sand & Steel T-Shirts

Get your limited-edition Red, White, and Blue Themed CrossFit T-Shirts.

Murph WOD to Honor Michael Murphy

CrossFit Murph is a Hero WOD named after Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. CrossFit Murph Rx’d Scaling is Run 1 Mile, 100 Pullups, 200 Pushups, 300 Air Squats, Run 1 Mile. While wearing a 20-pound weight vest.

Workout Plan

To help you get in shape to complete Murph, CrossFit Sand & Steel has built a complete Murph a training program & plan. Join us every Saturday and Sunday.


We have designed 6 scaled versions of Murph so that everyone can participate at their CrossFit Rank: Beginner, Advanced Beginner, Intermediate, Experienced, Expert, and Rx’d.

Awards and Prizes

Raffle Prizes: You’ll get a free raffle ticket at the registration desk.

  • Amazon Fire TV,
  • $50 Fogo de CHAO Gift Card,
  • $25 Bittersweet Gift Card.

Awards: we’ll be awarding prizes for the best Instagram posts tagging @sandandsteelfitness and #murph during the month of May. Or just upload any picture or video to our SmugMug channel during our to be entered into the contest.

  • Best Picture: 50 Rewards Points. Runner Up 25 Rewards Points. Upload Pics
  • Best Video: 50 Rewards Points. Runner up 25 Rewards Points. Upload Clips
  • Best Social Media Post: 50 Rewards Points. Runner up 25 Rewards Points. Tag @sandandsteelfitness #murph

We Are In This Together

Murph Scalings – 1 Hour Time Cap

Rx Scaling

Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile

*All while wearing a 20 pound weight vest.

Expert Scaling

3/4 Mile Run
80 Pullups
160 Pushups
240 Air Squats
3/4 Mile Run

Experienced Scaling

3/4 Mile Run
20 Rounds of
• 4 Pullups
• 8 Pushups
• 12 Air Squats
3/4 Mile Run

Intermediate Scaling

1/2 Mile Run
15 Rounds of
• 4 Banded Pullups
• 8 Banded Pushups
• 12 Squats
1/2 Mile Run

Advanced Beginner

1/2 Mile Run
15 Rounds of
• 4 Ring Rows
• 8 TRX Chest Press
• 12 Squats
1/2 Mile Run


1/4 Mile Run / Walk
10 Rounds of
• 4 Ring Rows
• 8 TRX Chest Press
• 12 Squat to Box
1/4 Mile Run / Walk

Running/Walking. The run is a key element to Murph and if running isn’t your thing, we recommend choosing the Intermediate Scaling which features only a 1/2 mile run. Feel free to do a run/walk. If it’s not safe for you to run, we will have two Echo Bikes and Ski Erg Available. A 1 Mile Run is 2.6 Miles on Bike, and 1600m on the Ski Erg.

The Murph Training Plan

Coach Katy and Paul have designed a full training plan to help you get in shape for Murph and beyond. The best part is that you just have to show up. For the next 6 weeks, we’ll be training for Murph.

Training Plan: we recommend 3 workout classes per week (Metcon, KORE, or Engine) and 2 Mobility Classes per week (Beyond Stretch or FireFlow). Let’s keep a good thing going — find a friend or two and let’s get them in here. Your #summersixpack starts now.

CrossFit Murph Workout Plan

May 1: Cindy Girl WOD

Warm up: 400 meter run
Complete Cindy
5 pull-ups
10 push ups
15 air squats
Cool down: 400 meter run

May 2: Kipping Pullup Clinic (PR)

Technique & Clinic class on the Kipping Pullup. Think you have your technique perfect? Think again. Better Technique, Less Effort, Faster Murph Time.

May 8: Partner Murph (PR)

Run 800M
Split up Murph with a Partner. It’s 100 Pushups, so between you and your partner get a 100 pushups done. One Person works at a time.
Run 800M

May 9: Angie Girl WOD

For time:
• 100 pull-ups
• 100 push ups
• 100 sit-ups
• 100 squats

May 15: Panic Breathing (KO)

For time with a partner:
Buy in: 1 mile partner run with medball (14/10)
500-400-300-200-100 meter row OR
21-16.8-12.6-8.4-42 cal Echo Bike
Partner Kettlebell Rack Hold (20/14kg)
*5 burpee team penalty every time partner has to put down the kettlebells or if they lose a strong front rack position.

RX- As Written
Experienced- 16/12KG
Beginner- 10KG

May 16: Mary

AMRAP in 20 minutes of:
• 5 HSPU
• 10 Pistol squats
• 15 Pull-ups

See CrossFit Workout Planning for Scaling Notes

May 22: Half Murph (KO)

800m Run
50 Pullups
100 Pushups
150 Air Squats
800m Run

May 23: Warrior WOD (PR)

Run 1 Mile
2 Rounds
25 DB Thrusters 35/25/15/10
50 Situps
Run 1 Mile

May 29: Murph

The Full Murph is here with our Brew

June 5: Murph – Oblinger Variation

1 Mile Run
Karen: 150 Wall Balls 20/14
1 Mile Run

June 6: Nicole Girl WOD

5 rounds for time of:
• 400m run
• 15 Overhead squat 95/65#

June 12: Murph – Roberts Variation (PR)

1/2 Mile Run
150 Medball Cleans 20/14
1/2 Mile Run

* Run with the Medball 😈

June 13: Just a PVC (PR)

4 Rounds for Time

• 40 Squat Snatches with PVC
• 400m Run

June 19: Manson with Sandball (PR)

7 Rounds for Time

• 400m Run
• 29 Squats with Sandball / Medball
• 29 Lunges with Sandball / Medball

June 20: Manson with Jump Rope (PR)

7 Rounds for Time

• 100 High Knee Alternating Single Unders
• 29 Back Squats at 135/95

Scaling Note

We provide scalings for all these workouts. Anyone that would rather row, bike, or jump rope may do so.

Murph WOD and Brew


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