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CrossFit Strode Station

4793 Rockwell Road

Winchester, Kentucky 40391

(502)694-0588

CONTACT US:

crossfitstrodestation@gmail.com​

(502)694-0588

  • CrossFit Strode Station

Murph 2019

Tomorrow we will be hosting our annual Memorial Day “Murph” workout. We will have two rounds, one at 9:00 am, and one at 10:30 am. Following our 10:30 workout, we will have a BBQ.

This workout is to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

The Murph workout consists of a 1 mile run, 100 pull-ups, 200 pushups, 300 air squats, and finishes with a 1 mile run. It’s a grueling workout, and while you can do it exactly as written in order, there are several alternatives that will equal the full workout, without being as much to bite off. Below is a list of popular alternatives to running Murph straight through. Do not feel like you’re cheating the workout if you have to do one of these alternatives.

You also have the option of doing a half Murph if you are new and feel like this is too much to tackle right now. There are multiple scaling options as well, such as ring rows, pushups from the knees, etc. Don’t hesitate to ask one of the coaches for ideas on scaling.

Remember the reason for the holiday, and come pay your respects to our countries fallen hero’s.

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