Every Memorial Day, across the CrossFit community, there is a common bond formed in the name of honor. The annual “Memorial Day Murph” is a right of passage for all CrossFit athletes. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
The Old Glory Gym Barbell Club’s mission is to improve balance, efficiency and position for intermediate to advanced athletes as they work to build success on the competition platform. Our Olympic lifting sessions meet weekly on Tuesday, Thursday and Friday from 6-8pm and Sunday from 9-11am.
Before a recent 15-minute AMRAP (As Many Rounds as Possible), I debated several minutes over whether to go “Rx” on the prescribed weight. The choice was between a challenging weight I could handle with passable technique and the “Rx” weight, which I could do if I performed as single reps and sacrificed form—and a hip joint or two. In short, was I willing to risk potential injury for the satisfaction of performing the workout “Rx” and doing the “same” workout as the box’s competitive (and younger) athletes?
If you know the workout and the annual Memorial Day tradition, you may approach the date with a sense of intimidation, dread, excitement…or maybe all of the above. Certainly, the workout itself — a one mile run followed by 100 pull ups, 200 push ups, and 300 air squats, followed by another mile run — is more work than most of us do day-to-day in the gym. Murph is a classic strength-endurance workout — bodyweight movements, cardio, high volume. The value of this test is not in the workout itself, but in the preparation.