🇺🇸 Memorial Day “Murph” 🔔

This coming Monday (Memorial Day, May 28th, 2018), in true CrownTown tradition, we will be performing “Murph” as our workout of the day. We will also have a special schedule for the holiday. We’re doing it a little bit different this year learning from previous years in an attempt to improve the class experience. Here’s how it will go down:

✅ Gym opens at 6:45am and closes at 10:00am

✅ A clock will start every hour starting at 7:00am, 8:00am, and the last one at 9:00am. So, we will have 3 different groups going through the workout.

✅ We’re also providing options for the workout. This way you can choose one that best fits your needs. (we realize it’s a hero workout and the common mindset is to just do the whole thing and try RX, but that’s not a normal mindset for longevity; this is a lot of volume and can effect the rest of your week, or even more. The main thing is that we sweat, get a good workout and honor a great man, which doesn’t matter which version you do and you can achieve all of those things)

✅ a warm up will be posted at the gym for you

▫️ Option 1️⃣:

Do the workout as written (recommended 6+ months training experience at CrownTown), or even add a weight vest (recommended 1+ years experience at CrownTown)

▫️ Option 2️⃣:

Partner up and split the reps however you would like. Run alternating 400s, or Run the whole mile together, split reps, etc –> one person works and one person rests

▫️ Option 3️⃣:

1/2 “Murph” aka “Smurf” that is for time: Run 800m, 50 Pull-ups, 100 Push-ups, 150 Air Squats, Run 800m



About Michael Murphy:

Michael P. Murphy
Color photograph of Michael Murphy, a U.S. Navy officer, wearing a military dress uniform. There is a blue background behind him and he is wearing a gold Navy Seal Trident, two blue and green striped ribbons, one red and yellow striped ribbon and gold parachute insignia wings below the ribbons.

Lieutenant Michael P. Murphy
Nickname(s) “Murph”, “Mikey”, “The Protector”
Born 7 May 1976
SmithtownNew York, U.S.
Died 28 June 2005 (aged 29)
Kunar Province, Afghanistan
Buried Calverton National Cemetery
CalvertonNew York, U.S.
Allegiance United States
Service/ United States Navy
Years of service 2000–2005
Rank Lieutenant
Unit U.S. Navy SEALs

Battles/wars War in Afghanistan

Awards Medal of Honor
Purple Heart

Michael Patrick “Murph” Murphy (7 May 1976 – 28 June 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on 28 June 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

The U.S. Navy ship, the USS Michael Murphy, and several civilian and military buildings have been named in his honor.

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