CrossFit Murph Workout, Brunch & Brew

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-3:45PM

• 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.

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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

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Beer at Port City Brewery

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Tickets – On Sale Now

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.

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

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Murph Scalings – 1 Hour Time Cap

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.

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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.