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WHAT What is Murph? This is a one day event here at CrossFit Indiana. This Hero Workout is free and open to the public on May 25, 2024. Workouts start at 8:00 am and 9:00 am, Kids at 10:15 am. If there are too many people registered, we will open up another heat for you. Not only are we hosting here at CrossFit Indiana, but we are one of only 6 gyms in the state of PA that are an official host of The Murph Challenge. The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of funding for the Foundation on an annual basis. YOUR support is what drives our success. Since 2014, Forged® has raised over $2,000,000+ for the LT. Michael P. Murphy Memorial Scholarship Foundation through The Murph Challenge campaign. In 2022, The Murph Challenge Fundraiser raised more than $300,000 in order to finalize construction on the LT Michael P. Murphy Navy SEAL Museum/Sea Cadet Training Facility in Long Island, NY! In addition to that, and ONLY with such overwhelming support and success, the Foundation awarded 40 scholarships (totalling around $200,000) in 2023 with the addition of three new scholarships; one at St. Joseph’s College to a Veteran for undergraduate or graduate study and two new scholarships at Rocky Point High School on Long Island in memory of Marine Sgt Robert A. Pole, who was Killed in Action in Iraq. The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion, just as Lieutenant Murphy did during his final moments. The event is held annually on Memorial Day, and people from all over the world come together to honor Lieutenant Murphy and all those who have given their lives in service to our country. The Murph Challenge is a powerful reminder of the sacrifices made by our military and a testament to the strength and resilience of the human spirit. Once you register, you will not only be pledging to participate in the Hero WOD 'MURPH', joining a unique group of participants who pay tribute to LT. Michael P. Murphy, but you will also be contributing to a prestigious organization founded by the Murphy family. After completing The Murph Challenge, each registrant will be asked to return to TheMurphChallenge.com and submit their 'MURPH' time to compare their achievement with other participants worldwide. All times submitted will be displayed on the Official Worldwide Leaderboard found at TheMurphChallenge.com. From that board, the top 5 Men and top 5 Women will be recognized for their efforts. We invite YOU to join countless other participants worldwide to #TakeTheChallenge. Registration for The Murph Challenge 2024 is NOW OPEN! WHY The workout Murph is all about us coming together as a community and honoring those that paid the ultimate sacrifice for our freedoms. We will go through an incredibly difficult workout together and struggle together on a day that is selflessly not about us. This workout is not about you! It's not about getting a PR, it's not about wearing a vest, it's not about going RX'd or event beating last years' time. It's about honoring our fallen heros. Let's show up for THEM! WHEN The Murph Challenge will take place at CrossFit Indiana, 1410 Wayne Ave, Ste. C, Indiana, PA 15701 on May 25, 2024. Heat's start at 8:00 and 9:00 am with kids going at 10:15. HOW How do we approach this workout? This is not only a challenging workout, but also a high volume workout. We want you to push yourself, but we also want to provide some options for you to challenge yourself in a safe way. just a few WOD Options: Full Murph 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run *wear a #20 vest or body armor Half Murph 1/2 Mile Run 50 Pull Ups 100 Push Ups 150 Air Squats 1/2 Mile Run *wear a #20 vest or body armor... or not Partner Style 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run *wear a #20 vest or body armor...or not **run together, split work as desired The Leg Saver 15 RDS of: 5 Pull Ups 10 Push Ups 20 Air Squats -then- 5 RDS of 5 Pull Ups 10 Push Ups The Push Up Saver 20 RDS of 5 Push Ups 5 Pull Ups 5 Push Ups 15 Air Squats As someone that struggles with push-ups, this is my personal favorite strategy! By breaking the push-ups into two smaller sets, I’m not losing time in the push-ups by “waiting for my arms to hurt less.” Five push-ups at a time is a more manageable set than one big set of ten push-ups. Try it out and see what you think! The Classic 20 RDS of 5 Pull Ups 10 Push Ups 15 Air Squats This strategy breaks “Murph” into an even 20 rounds. This version is the most common way to break up “Murph” at CrossFit Optimistic! It spreads out the shoulder heavy movements like the pull up and pushup, is easy keep track of, and is similar to the CrossFit workout Cindy . Regardless of how you choose to do Murph, do Murph. We are an official host and Official Registration can be taken care of here. All athletes must also register using Wodify. CrossFit Indiana athletes, register for your heats on the Wodify App. Guests, schedule your free workout here. We are gladly accepting any and all donations toward the The Murph Challenge. All funds raised will benefit the LT. Michael P. Murphy Memorial Scholarship Foundation directly. Venmo @crossfitindiana