Memorial Day is different things to different people. But since 2013 it’s meant “Murph” to our family. It works to help us remember all those members of our armed services who laid down their lives to protect the freedoms of our great nation. Brave men and women who volunteer for our amazing military and paid the ultimate price for our country.
We must never forget. And so we do Murph – named for Navy Lt. Michael Murphy. Like most workouts in crossfit, you can scale this workout – but it’s meant to suck. When you feel the pain, it should remind you of the amazing sacrifices our military folks go through in the line of duty.
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
- (all with a 20# weight vest on)
Our box, CrossFit Continuum, had a great turnout today. Probably the most I’ve seen – 60-80 people depending on how you count regulars, guests, and coaches. They started heats as early as 7am and the last heat went about noon. I went with my family and a group of folks about 11.
I did not wear a weight vest and wasn’t planning on running, so scale was the word of the day. Here’s what I did for my 1/2 Murph…
- 2000m row
- 50 pull-ups
- 100 push-ups
- 150 air squats
- 1 mile walk
My left shoulder was screaming bloody murder by the time I got done with the middle of this workout. Pull-ups always yank it out of place. Thankfully the workout didn’t include burpees or my shoulder would have been even more awful. I was done with it all in about 52 minutes.
Meanwhile my wife did banded pull-ups and a mix of straight push-ups and push-ups from knees. She did the full workout in 61:35. My eldest and youngest split the workout. Mickey did pull-ups until her hands split and she and her sister did great.
It was definitely a family affair. We stuck around to cheer on the remaining athletes, shared in some food and drink, and chatted for a few hours before heading home.
Murph is all about the shared suck. But it’s for a good cause. And we were definitely not alone. All our friends were there. We definitely shared it.
We must not forget those who put their lives on the line every day for our country. And we must not lose touch with the cost of our freedoms. Our sweat and pain is a small price to pay for that reminder.
I hope that you all had a good Memorial Day.