The annual CrossFit9 Memorial Day “Murph” is coming up Monday, May 29. Are you ready?
Even if you’re a minimalist, a few strategic pieces of gear can help you through what’s often called “CrossFit’s hardest workout”. From CrossFit HQ:
1 mile Run
1 mile Run
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”. 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.
For seasoned CrossFitters and firebreathers, “Murph” calls for a 20 lbs. weight vest. We keep weight vests here at CrossFit9, but if you’re training consistently with one, you’ll eventually want your own. These things get sweaty, fast!
- Unbroken Designs Ladies’ 20 Lbs. Weight Vest [Kinetik Collective]
- Condor Sentry Plate Carrier [Rogue Fitness]
- HumanX Weight Vest [Amazon]
- Hyper Vest PRO [Onnit]
100 pull-ups can equal hand destruction if you’re not careful. By all means, make sure you read and bookmark our indispensable Guide to Preventing Hand Tears, and show up with your mitts properly prepped. That said, nothing beats preventative maintenance paired up with a solid protective layer.
- Natural Grips + Tape [CrossFit9 Merch Shelf]
- JerkFit WODies [Rogue Fitness]
- WOD JAW [Amazon]
- “Scary Sticky” Tape [GoatTape]
Get off on the right foot. You’re going to need a shoe that’s comfortable enough to run in, lightweight enough for an endurance effort, and also stable enough for squats.
The Nike Metcon 3 has enough cushioning for a comfortable run — even with a weight vest on– and will last you through many rope climbs and barbell workouts long after your “Murph” soreness has worn off. Bonus: Awesome new digital camo and red, white, and blue colors! [Nike]
If you’ve got wider feet, look no further than the tried-and-true Reebok Nano. The newest iteration of the original CrossFit shoe comes in tons of colors, and you can usually catch some of the older (but just as great) variations on sale. [Rogue Fitness]
We’re big fans of the tough-skinned NO BULL PROJECT trainer. The flexible-yet-flattish sole and indestructible upper make for a shoe you’ll come back to time and time again. You can get them in prints appropriate for a hero WOD, like camo and Old Glory. [Kinetik Collective]
Don’t wait! Get your gear NOW. You’ll want a few workouts to break in your stuff.
Coming to our Memorial Day Murph? Click here to RSVP on Facebook and invite a friend! (Don’t be scared, we have scaled variations for every fitness level!)
This event is open to the community and entry is donation-based. All donations will go towards the St. Petersburg chapter of Team Red, White, & Blue, a nonprofit that reconnects veterans to their communities through active lifestyles.