Another year older, another Murph conquered!

Posted on by Greg Aitchison

I was out of town over the Memorial Day Weekend again this year so I couldn’t join the awesome crew at Tangletown CrossFit 😥. However, I managed to get my Murph in on my birthday (a great gift to myself!) while visiting family in Brainerd, Minnesota.

My goals were to push myself to my limit and then be proud of my effort regardless of my final time. Well, I gave it my all and ended up with a new lifetime PR of 48:17 (7 seconds faster than my previous best in 2022 and 8 minutes faster than last year!). Woo!! 🥳 🎉 💪

To all veterans and current members of the military, I pray that you and your loved ones feel honored and blessed this day. Thank you for your leadership, service, and sacrifice! 🇺🇸 🙏

Happy Memorial Day!



In Christ,
Greg

P.S. In case you’re wondering, I used the Matchbox cars in the bottom of the video to help count my reps (20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats). 🤠

About MURPH

From CrossFit.com:

Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

As prescribed, Murph is performed for time. It starts with a 1-mile run, followed by a grueling sequence of 100 pull-ups, 200 push-ups, and 300 air squats. The workout concludes with another 1-mile run. Athletes may partition the pull-ups, push-ups, and air squats as needed. For an extra challenge, some experienced athletes perform each movement’s repetitions unpartitioned and follow the original workout recommendation to add body armor or a weight vest.

Would you appreciate some extra help and encouragement on your journey to happiness, health, and holiness? I’m here for you! CLICK HERE for some inspiration and a whole bunch of freebies to help you start living your best life today!

Thanks, and God bless you!

Greg

Leave a comment