Murph - Monday, May 5th, 2025
Murph
Murph is coming…..
Monday, May 19th, at 9am we will do Murph as our annual Victoria Day Murph WOD.
Registration for the Murph WOD is open on zenplanner now, so get yourself signed in. This will be the only class time on Holiday Monday.
While we fully stand by the fact that you do not need to train for Murph if you’re consistent at CrossFit. Though we do tend to add a few WOD’s into the mix closer to Murph to just give you the opportunity to test things, like today. It’s a version of Cindy, with a run, which allows you to get a little taste of Murph.
For those who don’t know what Murph is:
Murph is a CrossFit Hero WOD that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005. Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFitters all over the world. Thousands of CrossFit gyms program Murph each year on Memorial Day in the US or Victoria Day in Canada as a way to honour Lt. Murphy and all others who have served.
The actual workout that we will do on Victoria Day is:
Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
You’re allowed to break up the 100 - 200 - 300 into sets, but you do have to start with a 1 mile run and end with a 1 mile run. To do this workout RX you would wear a 20 lb weight vest for men, and a 14 lb weight vest for women.
For those who have never done Murph, and even for those of us who have done it many times, it’s not as scary as it looks written out, and if any of you would really like to give Murph a go, we encourage it, and will help to guide you.
This is also a workout that we open up the class cap for, which is currently at 50 right now, and we give a longer time cap, typically 90 mins. We would ask that you plan on staying until everyone has finished Murph, and this WOD is a big community workout.
Monday, May 5th, 2025
Focus:
Squat Therapy
WOD:
20 min AMRAP
100m Run
5 Pull Ups
10 Push Ups
15 Air Squats
Check back each night at 8pm for the next days WOD .
Contact us: Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5 Phone: (705) 444-0006 Follow us on Instagram @crossfit_indestri