Coach Dan's Sunday Spotlight 5.24.2020

November 6, 2020

Good morning Point Fitness/CFTP,

Since Jude decided it was play time at 2 AM... I guess now is as good time as any to write to you all. :)

CFTP United Shirts
Your shirts are in process of being printed and should be ready this week! As soon as I get them I'll bring them in for you all. Thank you all so much for purchasing one of these shirts.

Memorial Day Murph
Tomorrow is Memorial Day! We will continue our tradition and complete Murph as our workout. We will have 3 workout times, 6:30 AM, 8 AM, and 9:30 AM. Please register for your time on the app. We will be using both sides of the gym to accommodate greater numbers while providing enough space for social distancing. All other classes will be canceled for Memorial Day.

What is Murph?
Murph is a Hero Workout that commemorates the sacrifice of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Murphy's favorites and he'd named it "Body Armor". But after Lieutenant Murphy died it was renamed to "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 including all of you.

What is Murph to me?
I first did this workout while serving in Iraq. Me and my team did this workout and it was one of the very first CrossFit workouts I ever did. A couple of things I remember is that it was raining and all of my pull-ups were done strict and probably lacked range of motion...
I didn't truly come to understand the true nature of Murph and his sacrifice until I watched "Lone Survivor" years later. If you truly want to get into the spirit of who Lt. Murphy was I would highly recommend watching this prior to Monday's workout.

The Workout
The workout is:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
The runs must be done at the beginning and the end but you may partition the pull-ups, push-ups and squats as needed. To truly do this workout as prescribed, you must wear a vest.
Everyone can do this workout in some form or another but I want to put out a warning:

Be smart
While this workout is a tradition, we have only been back into the gym for 3 weeks since the quarantine. If you have been following our at home workouts and then came back into the gym and have been consistently coming, you may be ready to take on Murph in its entirety. BUT!!! If you have been inconsistent or unable to complete the at home workouts through April and have been hit and miss, I want you to scale this one back.

Just like in any workout, scaling is important to your progress as an athlete. We scale back workouts for many reasons and no matter what level of athlete you are, at one point or another you will need to scale a workout.
So what would scaling look like with Murph?
1- Scaling the reps. If this is your first time completing Murph, I recommend you cutting it in half so it looks something like this:
800 Meter Run
50 Pull-ups
100 Push-ups
150 Air Squats
800 Meter Run
(If you have been running some, the full mile may be ok to do)
2- Modify movements: If you are suffering from a nagging injury or you still want to get the volume in but may be ready to do the full reps on certain movements, then change a movement. For example, if 300 air squats, 200 push-ups or 100 Pull-ups is too much volume for you but you want to keep the workout to 600 reps, substitute part of the reps for another movement like sit-ups.
3- Breaking up the reps more than you would usually. If you have been consistent over the past few months and following our programming which has purposely been preparing athletes for Murph then you may be ready to take on the full Murph. I would still recommend choosing a rep scheme that would prevent you from going to failure at any time during the workout.

In Conclusion
Murph is an amazing workout that I believe all CrossFitters should complete at some point in their CrossFit lives. That doesn't mean everyone's Murph, just like not everyone's daily workouts, need to look the same. Be smart about how you approach tomorrow's workout.
I have completed Murph over 15 times over the past 10 years. I have done it with a vest, I have done it without a vest. I have done it with muscle-ups instead of pull-ups. I have done it carrying a medicine ball on the runs and wall balls instead of air squats. I have done half a murph before.
What I want to get across is that no matter how you plan to complete Murph tomorrow, just come and do it with us. It's an awesome event done in memory of an amazing individual who sacrificed his life for his team and his country.

Coach Dan

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