Join Us For A "Free" Trial Workout!! CrossFit Beaufort is a community of like-minded individuals coming together to improve their fitness level. Our workouts can be scaled to any fitness level, so whether you are just getting off the couch, training for Adventure Obstacle Racing or other sport, you will feel right at home. Whether you are police, fire, military, soccer mom, grandparent, or elite athlete, CrossFit Beaufort can help you reach your fitness goals. Call or email us TODAY!!!
Thank you to everyone that came yesterday and paid tribute to our servicemen and women! Their sacrifice does not go unnoticed!
Some of you came in never having done this workout so you were unsure of what to expect. Others of you had previous experience so you knew what laid ahead. And some of you took on this challenge with a weighted vest. Great job everyone on "Murph"!
I know some people left prior to this pic, but we got as many of you as we could.
2 Rounds of:
15 Ab-mat Sit-ups
20-50 DU’s or SU’s
3 RFT of:
60 DU’s (scale as needed)
40 Ab-mat Sit-ups
Rx+ = 1000m Row, 100 DU’s, 20 GHD’s
Touch-n-Go with a light to medium weight. The goal is nice smooth reps, not weight
will only be open from 8:00 a.m - 10:00 a.m. As we have done in the
previous 5 years, the workout will be "Murph". This will not be an open
gym. Come prepared to complete one of the several versions of "Murph"
we will have available for all levels.
Don't forget about the Memorial Day Parade that begins at 10:00 a.m.
in honor of all service members who have paid the ultimate sacrifice
protecting our country, we pay our tribute by doing the WOD "Murph".
Below is a re-post from CrossFit Pacific Coast giving us an opportunity
to hear about the man behind this infamous workout from one of their own members, Brett Vernon.
3 rounds of:
5 Air Squats
"Murph" (compare to 5/25/2015, 5/24/14, 5/25/13, 5/26/12, 5/30/11)
1 Mile run
1 Mile run
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.
1/2 mile run 1/2 mile run 1/2 mile run
50 Pull-ups 35 Pull-ups 25 Pull-ups
100 Push-ups 70 Push-ups 50 Push-ups
150 Squats 120 Squats 75 Squats
1/2 mile run 1/2 mile run 1/2 mile run
The Man Behind Murph
who has been CrossFitting for a few months fears, hates or hides from
Murph. That is because Murph as a WOD is a long, arduous, painful, grind
that exhausts just about every muscle in your body. Just when you think
you’re finished you have to run that one last mile. It’s actually that
second mile that makes me think a lot about Murph’s last stand. You see,
Murph to me is more then just a hard WOD, he was a good friend. I was
in BUD/s with Murphy until a leg injury rolled him out of our class. I
would still see him around the training compound but didn’t spend much
time with him until we both found ourselves in Djibouti, Africa in the
late summer of 2003.
were both in Africa in support of Operation Enduring Freedom and had
our daily duties so we didn’t see each other very much during the day.
At night we generally had a fair amount of down time and since we both
liked to stay up late, we found ourselves in the Tactical Operations
Center (TOC) telling war stories, writing emails and calling home. It
was at this time that I really got to know Murphy. We spent hours
talking about our lives back home and the different training we had gone
through. We compared operations of SEAL Team Five and SEAL Delivery
Vehicle Team 1. I learned a lot about SEAL Delivery Vehicles (SDVs);
life in Hawaii, island fever, his girl Heather and Murphy himself.
I had a family member back home that was sick and not getting better.
It weighed heavily on my mind and when it was too overwhelming Murphy
was there for me to calm me down. He would tell me everything is going
to be OK, and work to cheer me up. Never once did I feel a strain in our
friendship because he was an officer and I was enlisted. That was the
thing about him; he was just one of the boys. I felt as if he would
happily do anything for me if I ever asked and at the end of my
deployment he invited me to come to Hawaii when we both got home and had
some time off. A trip I regret I never took.
Two years later on June 28th,
2005 Murphy led a four-man reconnaissance team in Afghanistan that was
compromised and overrun by hundreds of Taliban fighters. In an effort to
save his boys Murphy took his mobile phone…
to open ground. He walked until he was more or less in the center,
gunfire all around him, and he sat on a small rock and began punching in
the numbers to HQ….I could hear him talking, ‘My men are taking heavy
fire … we’re getting picked apart. My guys are dying out here … we need
help.’ And right then Mikey took a bullet straight in the back. I saw
the blood spurt from his chest. He slumped forward, dropping his phone
and his rifle. But then he braced himself, grabbed them both, sat
upright again, and once more put the phone to his ear. ‘Roger that, sir.
Thank you,’ then Mikey continued to train fire on the enemy fighters.”
–Marcus Luttrell, The Lone Survivor.
October of 2007 Michael Murphy was posthumously awarded the Medal of
Honor. The Medal of Honor is the highest award any service member can
receive – President Bush awarded it to Murphy’s family.
is during that last mile of Muph that I think about fighting through
the pain, I think about my friend Michael Murphy and the 10 other SEALs
that lost their lives that day.