Crossfit Spur Offers the Murph Challenge

The Crossfit Spur is hosting The Murph Memorial Day Workout in two heats 7:30 am and 9 am, Monday, May 29. Even if you aren’t up to the Murph Level, Crossfit Spur invites you participate in a Memorial Day workout.
Lt. Michael P. Murphy was a US Navy SEAL serving in Afghanistan when he was killed by the Talliban, during a mission. You can read his story here.
 
For more information about Crossfit Spur in Glenmont, contact them here.
 
The Murph Workout includes:
Workout:
For Time
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Wearing a 20lb/14lb Vest

Scaling Options:
First Timers
1/2 Mile Run/Walk
50 Ring Rows
100 Box Push Ups
150 Air Squats
1/2 Mile Run/Walk

Scaled Murph:
1 Mile Run
100 Ring Rows
200 Knee Push Ups/Box Push Ups
300 Air Squats
1 Mile Run