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Memorial Day "Murph" at RARE CrossFit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!


May is just around the corner and that means one thing – Memorial Day Murph at RARE CrossFit.

We hope you can join us for this annual event that honors our country’s fallen soldiers. This year’s Memorial Day Murph is on Monday, May 28th. Athletes do the CrossFit Hero workout Murph and then stay for a cookout. Last year over 60 athletes came out do the workout. This event is for all RARE athletes and we encourage everyone to participate.

The workout starts at 9:00 am.

The Workout

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 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. 

Scaling Options

As always, we will have scaling options. Adam, Lee, Josh and other coaches will be there on Sunday to help guide you if you’re not sure which option is for you, but here they are in advance if you’d like to start preparing:

1. RX – as written and with a 20-pound vest (we have 9 vests – first come, first serve). The 20-pound vest is for male AND female for RX, there is no “women’s weight.” The vest mimics the weight of body armor and you can’t scale body armor, bad things happen.
2. BODY WEIGHT – as written, but without a weight vest
3. BODY WEIGHT plus bands/knees – as written, without a weight vest, and using bands for pull-ups or doing push-ups on knees
4. HALF MURPH – 800m run with 1/2 pull-ups, push-ups, and squats (50/100/150)
5. TEAM MURPH – in a team of 2, partners run alternating 400s and split the pull-ups/push-ups/squats. One partner can work at a time.

The Hero Workouts

Fallen but Never Forgotten – the CrossFit Hero workouts explained.

Talk to a coach this week if you’re not sure which option is right for you! We’re always happy to chat.

And we hope to see you there! The workout starts at 9:00 am!


Tuesday 22 May

Warm Up

2 Rounds

10 Scapula Push Ups

10 Ring Rows

5 Press

5 Push Press

A) Bench Press

B) Push Press

C) Pull ups – 3 attempts for most consecutive reps (jumping pull ups)

*25 MINS to complete A-C

D) Nicole

20 Min AMRAP

400 Meter Run

Max Pull ups

*Score is rounds and pull ups completed

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