Murph

Posted May 28, 2023

Announcements

Memorial Day Murph Monday May 29th – Early Start (Exact Time TBD) Sign up sheet is out front. Non Members Welcome drop in Fee’s apply. **Depending on turnout might have two heats**

Firebird CrossFit – All Levels

WOD – FBCF

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

Half Murph (Time)

1 RFT

800m Run

50 Pull-ups

100 Push-ups

150 Air Squats

800m Run

Murph (vest) (Time)

1 RFT

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

must be done wearing a 20# vest or body armor

Murph (no vest) (Time)

1 RFT

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

Three Person Murph (Time)

1 RFT

1-Mile Run

100 pull ups

200 push ups

300 air squats

1-mile Run

All partners run, share work, only one person works at a time.