***Invictus will be open on Memorial Day for a holiday schedule – which is the same as our typical Saturday schedule. Our regularly scheduled 90-minute Competition sessions will be performing the traditional “Murph” workout.***
In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors
For time:
Run 800 Meters
immediately followed by…
Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)
immediately followed by…
Run 800 Meters
immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats
immediately followed by…
Run 800 Meters
————————–
“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell
The above workout is a combination of the CrossFit workouts “Nate” – named after Nate Hardy, and “Murph” – named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.
A. Bryan (“Double Trouble” – 15 minute AMRAP: 200m plate carry w/ (2) 45# plates, 7 back squat 135#, 7 push jerks 135#, load and unload plates carried – 2 rds. + 200m carry)
Did Murph midday was about 95 degrees
Rx with 20lb vest Cindy style
36:42 became survival about halfway thru a lot of walking on last mile hit the first one at 6:30
That is an insane time… in that heat with a 20# vest and walking, u must’ve been blazing (no pun intended) to pull that time, very impressive
Murph
Tore both hands
Tried to go strict no breaking and tore my hands so got to 80 pull-ups then waited till after 100 push-ups and finishes last 20
53:04 pull-ups took forever
A. 8 strict ring dips for MU. Everything else Rx
24:30
B. Bi’s
4x :45 on/:15 off plank
Did Nate today. Scaled to Ring muscle ups off a 20 then 24″ box.
13 Rounds even on the buzzer.
Crushed it!
Great work Janelle 🙂
Murph RX (24lb body armor): 47:22
8min mile, 20min middle, last mile took forever.
Record highs in the Midwest with 99 heat index. I definitely looked like Kara Webb circa 2015.
Ha me too bro, I think the last mile took me 14mins.. way to finish!
Thanks, I kept thinking I should have spent the little bit more for curved plates.
Murph Rx new personal best, 50:24, wore my work carrier. Brutal as always!
Great work bro!
Did murph with my military plate carrier partitioned the reps 64:56
Way to get it done!
Did murph today. Partitioned as Cindy:
With 20lb vest
1 mi run
20 rounds for time
5 pull ups
10 push ups
15 squats
1 mi run
48:19
27:33 Performance Rx, back in San Diego for a little bit and love Invictus!! Congrats to the teams and athletes at the Regionals!
“Murph” with vest and no partitions.
50:53
great work james
Great work man
Great Job! I can’t even think about how much pain unpartitioned would be……
As Rxd
43:12
Hspu, squat and run were slow… especially the last run
Murph 35.00
1 m – mid 9’s
9 rounds 5,10,15
5 rounds – 6,12,18
3 rounds -8,17,20
1 m mid 9’s
“Lots of Hills on this course… – CrossFit’s Triumph Nothern KY…
Great time!
Thank Nathan!!
You coach high school or college wrestling?
sorry for late reply, just saw this. I coach high school (and my 6 yr old son, lol)
Nice, i have a 10 year old about to start. Great sport!!
Murph no vest 27:25. Did 20 x 5/10/15. Runs were 6:55 & 7:30. Time to cool off
Flying! Time to get you a vest.
Thanks! I ordered one from rogue. They have a 20% off sale right now. I’m excited & nervous about getting it. Ha
That’s some serious speed, well done sir
Thanks!
Dude, you should have done it twice with that time!
Man – I had the Dan Bailey drool going on the last mile. Pretty sure the neighbors were worried about me. ??♂️
A. 3 sets of OHS x 3 @ 310X1 – 35#,45,55
how did you have anything in the tank for C? great work candy
Haha…mainly because it meant laying on the cool floor! It’s about 85 degrees with like 75% humidity..
But I’m not complaining. ..I can’t wait till it hits 95!
Solid work Candy you crushed it
Boys (11 and 16) and I did Murph as a team:
3 sets:
-800m run (ALL)
-8 rounds: 5 pull ups, 10 push ups, 15 air squats (Alternating rounds)
Finish with 800m run (ALL)
39:25
Love working out with those two! Happy Memorial Day everyone!
Awesome work guys…way to show the love and respect!
That is so awesome! These moments are great
Did Murph for the first time, no best: 55:28
Broke it down into 20 Cindy sets. Shoulder acted up so I had to do the last 10 PUs banded.
Thankful for our men and women in uniform, and for having found this community!
Thank you for showing the respect and representing Jared…well done!
1st time is always the best!
As Rx: 28:20
In 28 degrees Celsius, pfew! hot hot hot!
Accessory
EMOM 6min (2sets of each movement):
10 Hollowbody Rocks
10 V-Ups
30sec Hollowbody Hold
For everyone getting after Murph today, go get m!
Smoked it Steven!
As Rx
A. 3RFT w/ Ring MUs, SHSPU, American KBS
B. 3RFT rep scheme of 10/20/30
24:31
… felt like a long week off … as always happy to move … ?? to those grinding through Murph today in recognition of all those who courageously suffer for others.
Welcome back…great one to come back to!
Great to have you back, hope you had a chance to get some rest and spend some quality time with your loved ones
Murph 50:44 Rx Full kit. Basically did everything unbroken, Heat was a factor. My kit has a way of trapping the heat.
Thankful for those who have gone before and suffered in unimaginable conditions.
Nice work TLH!
man, that arizona heat had to be a major gateway into the pain cave, great job
I actually live in McAllen, TX, on the TX/Mexico border. About the same as AZ in heat though 🙂
would have sworn you were in AZ but, the TX/Mexican border is still hot as hell
I did Murph in Tucson AZ about two months ago, when I was there for work, maybe that’s why??♂️
Impressive!
Killed it as always! You continue to be an inspiration thank you for that
Thanks Joey, today kind of solidified that a lack of a workout crew seriously inhibits my performance in these long-suffering WODS. My wife had to opt for a massage instead of Murph today due to some back issues… not one that was meant to be done alone!
Agreed this one definitely sounds more fun with a crew. I have yet to try Murph… I was still recovering from that run on saturday so it wasn’t in the cards for today. Next time for sure!