MEMORIAL DAY MUPRH
“MURPH” Rx
For Time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)
“1/2 MURPH”
For Time:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
* Use rings or bands as needed
“1/4 MURPH”
For Time:
400m Run
25 Pull Ups
50 Push Ups
75 Air Squats
400m Run
* Use rings or bands as needed
“Partner Murph”
For Time:
800 meter Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run
*Partners run together.
*For everything else (push-ups, pull-ups, and air squats) one partner works at a time; break up the reps between partners as needed.
History of Murph 📖 :
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ 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.”
“Murph” has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US, when the workout is sometimes referred to as “Memorial Day Murph.”
The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work in order, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.).
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SWEATFEST
NO CLASS TODAY. NEXT AVAILABLE CLASS IS TUESDAY AT 8:00am.
SweatFest is a 45 minute high-intensity cardio class. Workouts combine simple body weight, gymnastics, rowing, and light lifting movements for a high-energy workout. Short, sweet, super sweaty full-body workout! SweatFest is for everyone. No on-boarding or CrossFit experience needed.
Schedule
Monday – Thursday: 6:30pm.
Saturday: 8:00am
Summer Schedule Beginning Monday June, 3rd:
Monday, Wednesday, Friday, Saturday: 8am
Monday – Thursday: 6:30pm.
Javier Babin - (815) 631-1657 - javier@crossfitamrap
9114 Virginia Road, Unit #110 - Lake in the Hills, IL - 60156
Located in the heart of the Fox Valley, CrossFit AMRAP offers a fitness regimen unlike any other regular workout. There are no stair steppers to keep you from achieving that next level, no treadmills to keep you running in place. Instead, CrossFit AMRAP provides a group setting for personal training, making your workouts constantly varied, fun and intense.
While on the CrossFit program, you will never be bored, since our workouts change every day. Also, you will never feel as if you went to the gym and didn't attain anything; every session provides an intense workout, guaranteed to push you both physically and mentally. More importantly, you'll see those results you've been looking for.
If you are interested in joining CrossFit AMRAP, please call to schedule a FREE CLASS. To get started, simply see our GET STARTED link for steps to begin training at our facility.
UPCOMING EVENTS
April 29th, 2019 by adminMasters of the Midway: Team Edition
“Masters of the Midway: Team Edition” will be a one-day CrossFit Male/Male, Female/Female, Male/Female Masters’ event on Saturday, June 29th, at CrossFit AMRAP in Lake in the Hills, IL. The competition will feature age categories, including divisions 35-44, 45-54, 55+. This competition is designed specifically for our Master athletes. Both competitors must be within the same age bracket. As always, be prepared for the unknown as we shall test all areas of your fitness across a series of constantly varied, high intensity, and functional movement workouts.
Athlete registration and check-in will begin at 6:45 a.m. on Saturday, June 29th. All athletes must check in prior to their heat time for Event 1. Vendors will be available throughout the entire competition.
For competition updates including vendors and movement standards, please visit CrossFit AMRAP’s event on their public Facebook page. All participants will receive a complimentary t-shirt as a part of their registration fee.
*Age Group Guidelines: Each age group pertains to your particular age on the day of competition. For example, if you are 39 years old and will turn 40 on June 29th, you will compete in the 40-49 age division.
There will be divisions for the following team types:
– Male/Male
– Female/Female
– Male/Female
Age divisions for RX and Scaled:
– 35-44
– 45-54
– 55+ (NOTE: There is no Scaled for 55+, only an Rx division.)
*BOTH athletes must be in the same division and classification (Rx OR Scaled)
*If athletes are different ages but want to participate in the competition, they will be in the division that the oldest athlete is in. For example, if a 49 year old wants to partner with someone who is 55, they would compete in the 55+ age division. Please note: your team will not be able to place on the podium if there are 2 different ages competing.
https://www.eventbrite.com/e/masters-of-the-midway-teams-2019-at-crossfit-amrap-tickets-60767711862?fbclid=IwAR1eUm17AH5r7jNemL4TyoRnVAbIhU1qweEoFXHWg8Azc6eq3xM0zFawbyE
Here is a list of previous workouts to gauge weights, modifications, and movements standards used in our past events. Workouts will be released in the weeks leading to the competition.
AMRAP in 10:00 RX
10 Pull Ups
10 Box Jump Up & Over 24/20
10 Wall Balls 20/14# Male: at 10ft Female: at 9 ft
Scaled: All Divisions & 50+
10 Jumping Pulls Ups
10 Box Jump Up & Over 20/16”
10 Wall Balls 14/10# Male: at 10ft target Female: at 9ft target
For Time:
30 Front Squats (Rx, 35-39 & 40-44: 135/95#; Rx, 45-49 & 50+: 115/75#; Scaled, 35-39 & 40-44: 95/65#; Scaled, 45-49: 75/55#)
Then,
15-12-9 reps of:
Dumbbell Snatch (Rx, all divisions & 50+: 50/35#; Scaled, all divisions: 35/20#) R Arm
Dumbbell Snatch (Rx, all divisions & 50+: 50/35#; Scaled, all divisions: 35/20#) L Arm
Bar-Facing Burpees
*Cut-Off = 15:00
5:00 AMRAP
MAX Squat Clean & Jerk
Divisions RX Scaled
35-44 155/105 115/75
45-54 115/80 95-65
55+ 95/65 N/A
10-9-8-7-6-5-4-3-2-1-
Deadlifts
Pull Ups (RX) / Jumping Pull Ups (Scaled)
Divisions RX Scaled
35-44 225/155 155/105
45-54 155/105 135/95
55+ 135/95 N/A
EMOM x 5:00
8 Burpees
Then, AMRAP of DU (RX) / SU (Scaled & 55+)
– REST 1:00 – (After the EMOM)
500m/450m Row
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