Memorial “Murph Challenge” – Sat 5.28.16

 In W.O.D.

Memorial Day “Murph Challenge”

Fleet Feet Sports Vacaville & Crossfit Vacaville North- The Compound, join forces on Memorial Day weekend for the annual “Murph” Challenge. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y. who was killed in Afghanistan June 28th, 2005. 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.

7:30AM – Check In & Same Day Registration

7:45 – Warm up

8:00AM – Start 1/2 “Murph”

8:15AM – Start Full “Murph”

1/2 “Murph ” 1/2 mile run 50 Pull ups or 50 ring rows 100 pushups 150 air squats 1/2 mile run

Full “Murph ” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

Individual and partner options available. All movements will have scaled variations available.

Although this event is FREE to the public we do ask that you pre-register and sign an electronic waiver prior to the event. You can register by visiting Fleet Feet Vacaville’s website (www.fleetfeetvacaville.com)Fitvil.com(https://www.fitvil.com/group/1948-murphchallenge/).

Please contact Liz Roehrs if you have any questions @ (707)449-9266 or [email protected] or Eric Ellingson of the The Compound @ (707)628-8740 [email protected]


Skill: Warm Up and Movement Review and Options

Conditioning: “Murph”
-1 Mile run
-100 Pull Ups
-200 Push Ups
-300 Squats
-1 Mile Run

*Partition the pull ups, push ups, squats as needed. If you got a 20# vest, backpack, etc, wear it. If you feel your hands beginning to tear, do something to stop that; jumping pullups, rope or ring pull ups, etc. You are still getting one heck of a workout even with those variations.

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