Saturday, May 27th, 2023, marks our 8th year as an official host location of The Murph Challenge! This is an extraordinary event that unites us in honor and strength. Join us as we pay homage to the legendary Lt. Michael Murphy and all the brave souls who sacrificed everything for our freedom.
The Murph Challenge is not just a workout; it's a tribute to a true American hero. Lt. Murphy, a Navy SEAL, exemplified courage and selflessness. This official CrossFit hero WOD was named after him, immortalizing his unwavering spirit. By participating, we honor his legacy and the indomitable spirit of our fallen heroes.
So, why should you join us for The Murph Challenge? It's an opportunity to push your limits, to find strength you never knew you had, and to honor those who made the ultimate sacrifice. This workout is a physical embodiment of their dedication and bravery. It's a chance to stand together, united by a common purpose.Prepare for a test of endurance and fortitude as you take on this challenging workout:
a 1-mile run, 100 pullups, 200 pushups, 300 squats, followed by another 1-mile run.
But don't be discouraged! Your coaches are here to guide you and provide scaling options to ensure that everyone can participate, regardless of fitness level. As you are preparing for The Murph Challenge, think about approaching it with a strategy that suits your fitness level and goals. Consider breaking up the reps into manageable sets. These are some options we recommend:
*50 Rounds of 2 pullups, 4 pushups, and 15 Squats
*20 rounds of 5 pullups, 10 pushups, and 15 squats
*25 rounds of 4 pullups, 8 pushups, and 12 squats.
The key is to find a rhythm that keeps you moving and motivated.
Like all of our workouts, this one can be scaled. The important part of the workout is to challenge yourself, honor Lt. Murphy and all of our American heroes, and support your boxmates. This workout is designed to be hard enough to make you question whether you will finish. Think of Lt. Murphy and his team’s struggles. Think of Marcus Luttrel's epic crawl to safety. He drew a line in the sand just ahead of his reach, and crawled there. Again and again for miles.
Here are some of the most common scaling options:
*Go for the full runs, but do 1/4, 1/2 or 3/4 of the volume on the pullups, pushups and squats. These are typically the hardest part, and doing this will cut down the volume.
*Scale individual movements as needed. You can do ring rows, banded pullups, box pushups etc.
*Do it with a partner! Run together and alternate with each other to split the work.
Wearing a weight vest is a personal choice. If you've conquered The Murph Challenge before, this might be the year to take it up a notch. Consult with our coaches to ensure you wear it safely and effectively.
But The Murph Challenge isn't just about the workout. It's about community and celebration. After the sweat and triumph, join us for our post-Murph cookout and hangout. We'll fire up the grill around lunchtime. SRCF will be providing the meat for the grill. We invite you to bring your favorite side dish to share at our potluck. And guess what? Tuckermans has graciously opened their beer garden early, just for us! So, let's enjoy some well-deserved food, laughter, and camaraderie as we toast to our accomplishments. Friends and family are welcome to hang out and enjoy the food too!
Reserve your spot and find heat options in your member portal under EVENTS. If you want to invite friends or family to participate, reach out to Aimee at info@swiftrivercrossfit.com for a registration link. Guests are welcome to participate, with a drop-in fee of $15 (waived for registered participants through The Murph Challenge website).
While official registration is encouraged, it's not mandatory. The Murph Challenge is about coming together as a community, pushing our limits, honoring the heroes who inspire us, and savoring the joys of friendship. So, mark your calendars, ignite your spirit, and let's embark on this memorable journey together!
👉 Officially register for The Murph Challenge:
Let's honor the heroes, challenge ourselves, and create an unforgettable experience! See you on May 27th! 💪🔥
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