Saturday 5.23 : Murph at the Track

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

We are continuing the tradition of doing the Hero WOD “Murph” tomorrow meeting at 8am at the Charlestown High School track. It will be a different version than normal but a great workout and a great chance to be together albeit in the new normal we must get accustomed to. It will be awesome to see everyone so try your best to get there!

(Details on safety protocols below)

The workout “Murph” is THE original Hero WOD. Hero WODs are workouts named after men and women who served as soldiers or first responders and died in the line of duty. Anyone who started CrossFit 8+ years ago knows that you knew you were a CrossFitter once you did “Murph” all the way through and lived to tell about it.

The workout as written (not the version done tomorrow at the track):

Run 1 Mile, then
100 Pull-ups
200 Push-ups
300 Air Squats
then Run 1 Mile

You can partition the bodyweight movements any way you want, but the runs have to be start and finish. Many people do this like 20 rounds of the workout “Cindy” (5 pull-ups, 10 push-ups, 15 squats). Some who have done the workout a few times before challenge themselves with doing it straight through as written, and even more so by throwing on a weight vest. Crazy!

(supposedly Lt. Murphy did this workout every week with the weight vest when serving as a Navy SEAL in Afghanistan).

OUR VERSION ON SATURDAY
We are very much looking forward to having as many of you out there as want to come, and trust me we can handle as many people as show up safely. Due to not having gym access and no pull-up bars we will be doing a slightly different version:

Run 1 Mile, then
100 V-Ups
200 Push-ups
300 Air Squats
then Run 1 Mile

As with any workout you can scale this many, many ways. Most obviously the run length and reps. There are too many options to list here but we your coaches will be there giving guidance to the group tomorrow and can answer individual questions as needed. Since we are on the track the running will be easy to scale out, and you haven’t lived until you have V-Ups in a workout of this intensity!

What better way to honor a hero like Lt. Michael Murphy and all the fallen veterans on this Memorial Day weekend than crushing this workout during a worldwide pandemic?!

BUT!!!!….Please read:

SAFETY PROTOCOLS
Despite us trying to do something a bit more “normal” tomorrow, the reality is we are still living in a very different time. This cannot be denied nor can it be taken lightly. We insist on being leaders of small businesses both in opening up as we are ready but also doing so the right way regardless of what people’s beliefs might be. The bottom line is we are not only responsible for our own safety but the safety of each other in a time like this.

Our philosophy at CrossFit Lando Charlestown is as a fitness business we are in a position to help people fight this virus by staying fit and healthy. The statistics are staggering with how many people, well over 50%, succumbed to the virus in the most extreme ways (hospitalized and worse) had pre existing conditions related to fitness like obesity, type II diabetes, high blood pressure, and heart disease. This does not change that this has been a terrible situation with terrible loss of life, but we can fight back by staying/getting fit and practicing the proper safety protocols that are proven to help stem the spread of the virus.

So if you want to come workout tomorrow you must show up with a mask on. Please do not fight this. We have already mapped out how we can set everyone up to have plenty of space and not be too close to each other during the workout, so distancing will be taken care of. Wearing the mask during the workout will be discussed once we are all there and getting started. If you show up without a mask on you will not be allowed to participate.

10am Virtual WOD Still a Go
For those of you who aren’t in the area, or aren’t ready to be around so many people, we will be doing the 10am VirtualWOD as always.

So you have NO reason not to get your workout in tomorrow morning!! Hopefully see you all somewhere!

SATURDAY
WOD: Pandemic “Murph” at the Charlestown HS Track
8am Arrival, 8:15 warmup, 8:30 start time LATEST. If you are later than 8:30 we might not be able to allow you to join!!

Run 1 mile, then
100 V Ups
200 Push-ups
300 Air Squats
then Run 1 Mile

Scaling : Run 800m each, do 50% reps, 75% reps, sit-ups for V-Ups, and other options that will be discussed tomorrow.

VirtualWOD : 1:00 each stations
2 Rounds
Shuffles
Up Downs
Squat to Stand
Burpees
Baby Squats
– REST
2 Rounds
Back Lunge to High Kick (L)
Back Lunge to High Kick (R)
Jumping Lunge to Stand
Side Lunges (L)
Side Lunges (R)
– REST
2 Rounds
Push-up to Shoulder Tap
Lemons
2 Dbl Mtn Climbers + 2 Push-ups
Hollow roCKS
Single Mountain Climbers