What is Murph Day? A ridiculously hard CrossFit workout / benefit for The Naval Special Warfare Foundation / chance to play with CrossFitters … more from CrossFit Austin:
Murph Day 2009
Please join CrossFit Austin, as we participate in “Murph” Day presented by Windy City CrossFit, U.S. CrossFit and SEALfit.com. June 6th will be spent honoring one of the Navy’s fallen warriors, Lieutenant Michael Murphy. We will be running his favorite workout to raise money for The Naval Special Warfare Foundation (NSWF) as we host our First Annual “Murph” Day. Come out to support the CrossFit community and a great cause.
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”. We will honor a 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”
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Any size donation to the Naval Special Warfare Foundation required to participate. All donations are tax-deductible. For more information please check the NSWF website at http://www.nswfoundation.org/. Donation forms are available on-line at http://www.nswfoundation.org/mail.html and at CrossFit Austin. Please be sure to turn in all donation forms to us so we can keep track of the donation amount, the form will also serve as your ticket to the event.
Top Finishers will be recognized in Individual Men and Women (weighted and unweighted) as well as Men’s and Women’s Teams (weighted and unweighted).
To participate you must bring in a donation for the Naval Special Warfare Foundation or donation receipt from the NSWF website
– The workout will run from 9 AM – 12 Noon, Heats will start every half hour. You will be responsible for your own warm-up
– We will have food and drinks after the final heat has finished.
I’m playing in the McMurdy Madness bball tournament, but if I wasn’t I’d definitely be Murphing! All the cats from CrossFit Central are headed over there too, so it’s a great chance to play with a ton of cool people while getting in a killer, killer workout.
In a completely incongruous segue, today is National Doughnut Day. Participating Krispy Kremes are offering one free doughnut per customer, no purchase necessary.
Dunkin’ Donuts is also giving every customer a free doughnut with the purchase of any beverage, limit one per customer.
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