One More Day : Memorial Day “Murph” on Saturday Info

“Murph” Day Saturday

Saturday is an annual event that we are taking up a notch in 2018!

“Murph” is run by CrossFit gyms all over the US in memorial of more than just Lt. Michael Murphy but all men and women lost serving out country. “Murph” is the mother of all heroes, the one you remember for a long time, especially when done with your fellow Lando community.

Get to CrossFit Lando Charlestown anywhere from 9:30am on. There are no classes in Charlestown, only Murph heats starting at 10:00am. Rx and Rx+, and some scaled people who are only really scaling pull-ups will go first. Heat 2 will go around 10:30am and will be as many as we can get, then if needed a last heat at 11:00.

Like The Open workouts there will be a group warmup for the 10:00 start and then touch up warmups for those that need it for the later heats.

No need to sign up or whatnot, just come as early as 9:30 with warmup starting at 10:00. Not much warmup as it starts with a mile!

 

BBQ Post “Murph” : 12:00pm, with booze, games, raffle ticket sales starting immediately after “Murph”.

On the Menu: Pulled Chicken Sandwiches and Sweet Potatoes. Other awesome things. Kanjam, Cornhole, adult beverages from Downeast Cider, FitVine Wine (will be there in person), and others. Come for food and hangout fun starting around 11:30, with the main food being served at 12:00.

 

FRIDAY

Strength : Jerk (athlete choice)
Find a 1 rep max in 20 minutes

 

WOD : For Time
10-20-30-40-50 Double Unders
1-2-3-4-5 Wall Climbs
3-3-3-3-3 Front Squat 145/100

S: Singles x2 each round, Goblet Squat 53/35 for FS
L1: Half DU or count singles and doubles as written, 115/75

Rx+: 205/135

 

Sweat

Core : For Time
3 Rounds
Row 500m
50 Situps

Conditioning : For Time
10-20-30-40-50 Double Unders
1-2-3-4-5 Wall Climbs
10-10-10-10-10 Walking Lunges (each leg)

 

The Program

1. Strength and WOD

2. 5-4-3-2-1
Rope Climbs
Deadlift 315/225