Join us at CrossFit Tempest to raise money for the local DAV chapter.  Come have some fun, do a little work, and test your fitness.  Cost will be $20 for one person or $40 per team of 2 with 100% of the proceeds going to DAV.  Bring your friends and/or family to cheer you on or complete the workout with you.  The workout can be changed to easier movements for everyone to be able to complete it.  CrossFit Tempest coaches will be available to help you choose the appropriate scale to be able to complete the entire workout.  Bring your favorite beverages for post workout celebration. 

Want to know more about CrossFit Tempest?  Click Here

The "Murph" Workout

Timed:
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 want to further challenge your fitness wear a 20 lb. (males) / 14 lb. (female) vest for the entire workout.

Various movement options:

Run - reduced distance

Pull-ups - strict, kipping, banded, jumping, ring rows

Push-ups - strict, knee push-ups, box push-ups, wall push-ups

About the “Murph” workout:

This workout is 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". From here on it will be referred to as "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.  It is completed on Memorial Day to honor and remember those have served.

More about Lt. Michael Murphy