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Old 06-04-2009, 08:03 AM   #1
Neil Khant
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June 6th "Murph" Day for (NSWF) Naperville, Illinois / Chicago / Austin and others

Saturday June 6th.
CrossFit of Naperville is participating in the First Annual "Murph" Day. This event is in support of The Naval Special Warfare Foundation.
http://www.nswfoundation.org/ WFS
http://crossfitnaperville.blogspot.c...annual-in.html WFS

I have listed some of the other gyms that are participating below. (There may be others.)

For CrossFit of Naperville: the event will run from 9AM with running starts until noon, this way everyone should be finishing close to 1:00PM. We will have BBQ starting around noon to 1:00 and going to whenever.

Athletes can do a Full Murph, Half Murph, or complete either as a team. We will acknowledge fastest times, but this event is supposed to be FUN. So this workout can be scaled to ANY fitness level.

"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Pull-ups, Push-ups and Squats can be broken up and done in any order, as long as there is a mile run in the front and back. 3-2-1-GO!

If you plan on coming and attending the BBQ, please bring something to pass. (Or just show up, we won't turn you away.)

If you are unable to attend one of the CrossFit gyms, please consider donating ANY amount to The Naval Special Warfare Foundation.

Current Participants:
Windy City CrossFit
US CrossFit
CrossFit Austin
NavySEALs.com
CrossFit Bellevue
CrossFit By Overload
CrossFit San Diego
CrossFit Hampton Roads
CrossFit South San Clemente
CrossFit of Naperville
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http://CrossFitNaperville.com/ -- CrossFitNaperville@gmail.com
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Old 06-04-2009, 07:42 PM   #2
Shane Skowron
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Re: June 6th "Murph" Day for (NSWF) Naperville, Illinois / Chicago / Austin and other

Volunteering at Pittsfield Peaks 53mi on Saturday but I've decided to do Murph w/ 20# vest tomorrow. Will post time here.
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Old 06-05-2009, 11:52 AM   #3
Neil Khant
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Re: June 6th "Murph" Day for (NSWF) Naperville, Illinois / Chicago / Austin and other

I will watch for it. Good luck to you.
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Old 06-05-2009, 01:23 PM   #4
Shane Skowron
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Re: June 6th "Murph" Day for (NSWF) Naperville, Illinois / Chicago / Austin and other

Done as rx'd with 20# vest.

Time - 35:21

1st mile: 7:00
PU/PU/SQ: 19:57 (Started with rnd of 10/20/30 and then finished with 18 rnds of 5/10/15)
2nd mile: 8:24





In honor of Lt. Michael Murphy, and all those who fought in D-Day 65 years ago - thank you. Hoping to go to OCS and BUD/S next year in the footsteps of Lt Murphy.

Everyone should consider doing a little something extra in honor of D-Day today or tomorrow.

Last edited by Shane Skowron : 06-05-2009 at 01:29 PM.
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Old 06-05-2009, 01:55 PM   #5
Neil Khant
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Re: June 6th "Murph" Day for (NSWF) Naperville, Illinois / Chicago / Austin and other

That time is "No Joke". Nice work.

And good luck to you in all your efforts.

If you get into one of the classes, if you remember, send an email to CrossFit of Naperville. I would be interested to know.
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