HomeGrown CrossFit - CrossFit

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A: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
WHO IS MURPH

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. "Murph" is 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.

Today May 25th 2020 HGX will be opening this event up to ALL FRIENDS AND FAMILY with no CrossFit experience. We will have the option of three different Murph workouts. See different scaling options below.

OPTION #1

Recruit (Beginners): 0-6 months of CrossFitt or other high-intensity workout regimen on a consistent basis.

Murph Recruit

For time:

500m Run (Sub 40 Box Jumps or 40 Squat Jumps)

25 KB BB DB Bent over Rows

50 Push-ups

100 Squats

500m Run

Partition the rows, push-ups, and squats as needed. Start and finish with the 500m run.

OPTION #2

Petty Officer (Intermediate): 6-12 months of CrossFitt or other high intensity workout regimen on a consistent basis.

Murph Petty Officer

For time:

1000m Run (Sub 80 Box Jumps or 80 Squat Jumps)

50 Pull-ups (DB Renegade Rows BB Pendlay Rows)

100 Push-ups

200 Squats

1000m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.

OPTION #3

Master Chief (Elite): 1+ years of CrossFitt or other high intensity workout regimen on a consistent basis.

Murph Master Chief

For time:

1 mile Run (Sub 100 Box Jumps or 100 Squat Jumps)

100 Pull-ups (DB Renegade Rows BB Pendlay Rows)

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.