Home / Past Events / Popular / CrossFit Murph Workout, Brunch & Brew 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. Out of stock Out of Stock Categories: Past Events, Popular Tag: Competition Description Reviews (0) 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. https://vimeo.com/556464250 View this post on Instagram A post shared by 𝗦𝗮𝗻𝗱 𝗮𝗻𝗱 𝗦𝘁𝗲𝗲𝗹 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 (@sandandsteelfitness) CrossFit Murph – May 29, 2021 8:30AM-3:45PM Tickets T-Shirts 8:30AM Check-in Desk Open. Event sign-in table plus same-day registration. Confirm your scaling for Murph. Please select your scaling now, so we can set up the gym in advance. The Official Scalings for Murph are below and are on SugarWOD. Pick up your Murph Event Itinerary Pick up your 10% Off Pride Throwdown Coupon 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. https://sandandsteelfitness.smugmug.com/ 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 Desserts 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 Port City Draft Beer Outdoor Seating Finished Murph? Enjoy a Beer on Us Tickets – On Sale Now Commemorative Memorial DaySand & Steel T-Shirts Get your limited-edition Red, White, and Blue Themed CrossFit T-Shirts. T- Shirt Preorder 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. Scaling 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 Mile100 Pullups200 Pushups300 Air SquatsRun 1 Mile *All while wearing a 20 pound weight vest. Expert Scaling 3/4 Mile Run80 Pullups160 Pushups240 Air Squats3/4 Mile Run Experienced Scaling 3/4 Mile Run20 Rounds of• 4 Pullups• 8 Pushups• 12 Air Squats3/4 Mile Run Intermediate Scaling 1/2 Mile Run15 Rounds of• 4 Banded Pullups• 8 Banded Pushups• 12 Squats1/2 Mile Run Advanced Beginner 1/2 Mile Run15 Rounds of• 4 Ring Rows• 8 TRX Chest Press• 12 Squats1/2 Mile Run Beginner 1/4 Mile Run / Walk10 Rounds of• 4 Ring Rows• 8 TRX Chest Press• 12 Squat to Box1/4 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. What if running 2 miles in a single workout isn’t your thing? You can shorten the run (we call that scaling.) Or if running isn’t something you enjoy, you can Row or Echo Bike. The point of Murph is honor the former Navy Seal that gave his life protecting our great nation. And it is a time we ALL can get together, workout hard, and enjoy some great good, drinks, and friendship. 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. May 1: Cindy Girl WOD Warm up: 400 meter runComplete CindyAMRAP 20:5 pull-ups10 push ups15 air squatsCool 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 800MSplit 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)Then..500-400-300-200-100 meter row OR21-16.8-12.6-8.4-42 cal Echo BikePartner 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 WrittenExperienced- 16/12KGBeginner- 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 Run50 Pullups100 Pushups150 Air Squats800m Run May 23: Warrior WOD (PR) Run 1 Mile2 Rounds25 DB Thrusters 35/25/15/1050 SitupsRun 1 Mile May 29: Murph The Full Murph is here with our Brew June 5: Murph – Oblinger Variation 1 Mile RunKaren: 150 Wall Balls 20/141 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 Run150 Medball Cleans 20/141/2 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. Reviews There are no reviews yet. Be the first to review “CrossFit Murph Workout, Brunch & Brew” Cancel replyYou must be logged in to post a review.
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