Every seen or read Lone Survivor? Amazing book, honestly pretty good movie adaptation too. “Murph” is the real life person that is in that movie that tells the world about his heroism that took his life. Doing “Murph” during our Memorial Day celebration, ours being one of thousands around the US CrossFit community that is held, is a chance to pay respect to the great man Lt. Michael Murphy, and the thousands and thousands of other great men and women who have given their life to protect our safety.
Half “Murph” This Saturday: Get ready for “Murph” next Saturday in our annual Memorial Day “Murph” with half of it this Saturday. Get your work in and get a taste of what is in store next week.
Murph Day is special each year. We would love to have you all make it for some or all of it. This year is looking to be the best one there is, with more participants than ever. If you are around I highly encourage you to come. We can scale you in 10 different ways based on what you can do. There will be multiple heats based on ability and experience, then a hang out with food, drinks, raffle, and games (think Kan-Jam and Bags not Monopoly).
It all goes down around 10:00am at Lando Charlestown, with the hangout starting around 11:30/12:00 based on when people finish. You can participate any way you want! You can do the workout, some of the workout, none of the workout, just come for the hangout and community, whatever you want!
The SATURDAY before “Murph” Day
NOTE ON TODAY : If you did “Coe” Friday, do the alternate scale for the push-ups of “Murph” here.
Strength : Low Bar Back Squat
WOD : “Half Murph”
Run 800m, then
150 Air Squats
then Run 800m
The bodyweight work can be broken up any way desired. Many people do however many rounds of “Cindy” (5 Pull-ups, 10 Push-ups, 15 Squats). In this case it would be 10 rounds, the full workout would be 20 rounds. You can do it all in a row, backwards, whatever you want. The running has to be done as written, sandwiching the triplet between.
Come in and use this week to get a feel for next weekend, and just get more fit!!
**If you did “Coe” on Friday replace this with 100 KB Swings 53/35 to eye height.
Core : EMOM 14m
O: 50′ Goblet KB Walk + 5 Goblet Squat + 5 Good Morning + 5 Burpees, heaviest able allowing around 20s rest each min
E: 20s Forearm Plank* + 15s Hollow Hold*
*Perform 5 Burpees every time you break, added together and done after last minute
**Perform 5 Cal Row every time you break, added together and done after Burpees
Conditioning: “Murph”, Sweat Style
Run 800m, then
50 Jumping Pull-ups
50 Jumping Air Squats
1. Strength and WOD**
2. 3 Rounds
7 Hang Power Clean 185/135
7 Ring Muscle Ups
7 Lunges, front rack barbell hold, each leg