The Murph Challenge – May 25, 2015 Memorial Day

By May 6, 2015 No Comments

Join Us May 25, 2015 at 9:00am – Memorial Day Murph

WOD with us in honor of fallen Navy SEAL, Lt. Michael P. Murphy

Come on down to CrossFit Rowlett on Memorial Day morning. Have fun, mingle and challenge yourself with an awesome workout!

The Murph Challenge Mission

The Murph Challenge (formerly Memorial Day Murph) is a campaign to build awareness and raise scholarship funds for the LT. Michael P. Murphy Memorial Scholarship Foundation. The Foundation and Challenge were created in honor of LT Michael P Murphy (SEAL), a brother who gave his life for his fellow teammates during Operation Red Wings on June 28, 2005 in the Hindu Kush of Afghanistan.

The Challenge

Participation on Memorial Day is open to the public. Choose the workout closest to fitness level. The WOD can be further modified. You can also split Murph with a partner!

Level 1 – Beginner

For time:

  • .5 mile Run/Walk
  • 50 Ring Rows
  • 100 Push-Ups
  • 150 Squats
  • .5 mile Run/Walk For time:

Level 2 – Intermediate

For time:

  • 1 mile Run/Walk
  • 100 Ring Rows/Banded Pull-Ups
  • 200 Push-Ups
  • 300 Squats
  • 1 mile Run/Walk

Level 3 – RX’d

For time:

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run
  • In a 20lb vest or body armor

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