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Murph at CrossFit SteadFast
Mon, May 30, 2016
8:00 am Murph
8:20 am Murph
8:40 am Murph
9:00 am Murph
About This Activity
Murph at CrossFit SteadFast
CrossFit SteadFast will host one of CrossFit’s signature hero WODs, “Murph,” named for Lt. Michael Murphy. In 2005 in Afghanistan, Lt. Murphy, exposed himself to enemy fire during a gun battle with Taliban fighters. Lt. Murphy moved out from his unit’s covered position to complete a transmission to Bagram Air Base. Able to successfully call for back-up, his actions saved one member of his unit even as he sustained fatal wounds. In 2007 Lt. Murphy was posthumously awarded the Congressional Medal of Honor.
This workout is performed on Memorial Day in honor of Lt. Murphy and all of America’s servicemen and women who made the ultimate sacrifice. All proceeds fund a scholarship for a student from a military family.
WHAT: CrossFit Hero WOD Murph
RX – In a weighted vest or body armor, 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run
Level 1 Scaled – 1 mile run, 100 ring rows, 100 box push-ups, 100 air squats, 1 mile run
Level 2 Scaled – ½ Murph - 1 mile run, 50 unassisted pull-ups, 100 push-ups, 150 air squats, 1 mile run
**Note: RX athletes are responsible for bringing their own vest or body armor
WHEN: Memorial Day, Monday, May 30, heats starting at 8 a.m.
Heats begin at 8 a.m. and run every 20 minutes. Registration will open with four heats, with more to follow as they fill up in order to keep the event running smoothly and efficiently.
**Please arrive 30-40 minutes prior to your heat to allow time to warm-up and be advised of safety standards.
WHO: Murph at CrossFit SteadFast is open to experienced CrossFit athletes, military, and law enforcement.
*Don’t fall into this category? Join us at CrossFit SteadFast to start gaining experience, strength, and endurance so you can compete next year!!
* Still interested in participating? Volunteers are needed and welcome! Contact email@example.com for volunteer opportunities.
WHERE: Workout begins at with a warm-up and safety announcements at Service Brewing Co. at 574 Indian St. Workout proceeds to CrossFit SteadFast at 514 Berrien St., and concludes back at Service Brewing. **Note: While the hero WOD is open to experienced CrossFit athletes, military, and law enforcement of any age, Service Brewing is bound by Georgia law and individuals under 21 will need to stay at the after-party outside of the brewery.
PRICE: $35 through Saturday, May 14 (11:59 p.m. EDT)
$40 through Saturday, May 28 (11:59 p.m. EDT)
$45 walk-up registration on Monday May 30
Race Day Registration closes at 8:30 a.m. EDT
Packet Pickup – TBA
AFTER-PARTY: Celebrate with SteadFast with an after-party at Service Brewing Co. Hamburgers, bratwurst, watermelon, chips, and water and beer provided by our generous sponsors! **Note: While the after-party is open to everyone and the hero WOD is open to experienced CrossFit athletes, military, and law enforcement of any age, Service Brewing is bound by Georgia law and individuals under 21 will need to stay at the after-party outside of the brewery.
· Pets and strollers are not allowed so all athletes can safely focus during the pull-ups, push-ups, and air squats portion of the workout
· Earbuds/armbands are allowed, but please be aware of coaches and other athletes during the pull-ups, push-ups, and air squats portion of the workout
· Time restriction: with the final heat starting at 9 a.m., all athletes will have until 10:30 a.m. to complete the workout and clear the course