2nd Annual MURPH Memorial Day Charity WOD & BBQ

We are excited to Officially Announce Our 2nd Annual MURPH Memorial Day Charity WOD & BBQ

This is one of our best events of the year! It is also one of the toughest for good reason. Memorial Day is the perfect time to do the ultimate Hero WOD that honors those we should never forget. Specifically, “Murph” is done by Crossfit Boxes all over the country on Memorial Day to honor the memory of Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28th, 2005 at the age of 29. Murph led a team of 4 Navy Seals on a mission to capture or kill a Taliban leader. Under intense enemy fire and severely wounded, the team needed help. Due to the mountainous terrain, their communications could not be heard. Murph moved to open ground to use his satellite phone and was exposed to enemy fire. He was mortally wounded while making the call to save his team. For his courageous and extraordinary action, Murph was posthumously awarded the Medal of Honor. Murph was a strong believer in education and his family started a scholarship in his name. To keep Murph’s memory alive, Iron Crossfit will host the Murph Workout below and all of the net proceeds received by Iron Crossfit will be donated to the Lt. Michael P. Murphy Memorial Scholarship Foundation. https://murphfoundation.org/

1 Mile Run
100 Pull ups
200 Push up
300 Air Squats
1 Mile Run
**Done with a 20-pound vest or Body Armor

This may sound daunting but taking part in this workout is not a competition or a race. Your score does not matter. It is about putting in the work with honor, reverence and respect.

Our family BBQ will allow participants and spectators to celebrate what a fantastic accomplishment it is to finish the workout and to raise money for such a great cause. The National Anthem will be sung by Iron Crossfit’s Morgan Celentano (the lead singer of Crime Alert). We also have some excellent sponsors lined up including FitAid, Bodybuilding.com
and other local businesses. We know it will be a fun day and we hope that you will join us.

Below please see information about signing up, as well as more detailed information about the workout and standards.

Date: Memorial Day -- Monday, May 30th

$30 Before May 9th
$35 After May 9th & at the door

Signing up before May 9th guarantees you the WOD, BBQ, event t-shirt and gift bag.

For Iron Crossfit Members, the sign-up sheet is in the gym next to Wodify. Please mark your T-Shirt Size and your account will be charged.

For Non-Members, a separate link to the Eventbrite sign up will be up on our Facebook page and available shortly.

Spectators: $10 dollars at the door; fee includes BBQ only.
Children under 12 are free to attend the BBQ. Parents, please make sure that your children are attended to at all times.

You may be asking: “Should I do Murph?” … “Should I do it scaled or Rx?” … “What if I don’t finish?”

Yes you should do it! It is tough but doable. Scale appropriately and keep your movement standards looking great throughout the workout.

CrossFit HQ & Iron CrossFit Standards
Rx = no vest but all movement standards (You could use a vest for the running portion.)

Rx+ = 20LB Weight Vest (men & women)
** The pull ups, push ups, and air squats can be broken up in any scheme but the 1 mile runs must be done on each end of the workout.
Pick a rep scheme and stick to it. For example: 20 rounds of 5 pull ups, 10 push-ups, and 15 air squats.

Half Murph Option:
800m Run
50 Pull ups
100 Push ups
150 Air Squats
800m Run
(With Half Murph, you can choose to do the mile run instead of the 800m as well.)

Use the following guidelines to determine the best plan for you to complete the workout.

For Rx: 5 Strict pull ups minimum / 15 push-ups with great form / Full depth air squats

For Rx+: 5-8 Strict pull ups / Solid kipping technique / 10 weighted push-ups
You must have your own vest to do the WOD. Iron CrossFit’s vests will not be available for regular event participants.

Scaled: If you are unable to meet the above standards, you can always scale individuals movements with banded pull ups or ring rows and/or push-ups from the knees with full depth.

Scaling to half Murph is an especially good option if you are just getting back into an exercise program and have just recently started with us. Murph is very high volume and you may not be physically ready to complete a full Murph at this time.

As always, safety is our number one priority. Coach Joe and other Iron CrossFit coaches will be monitoring the WOD and if any athlete is demonstrating unsafe movement or technique, you will be directed to scale to your ability. This workout is about participating and doing your best. You have nothing to prove other than doing YOUR best and showing respect.

If you are unsure what to do or have any questions, just ask Coach Joe. We hope to see you this Memorial Day!


Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.