Today for Memorial Day......we MURPH!!! This is such a great workout, but also has such a great following in the Crossfit Community. First, we love the HERO wods like this that show homage to those that have put their lives out there for us and paid the ultimate sacrifice. It shows the respect and the connection we have with them. Second, Crossfit has been known for grinding workout, and though most of them are short in duration, this one is NOT! One of the coolest things about this workout is that Lt Micheal Murphy did this workout on a regular basis. So today, do it for Murpy, do for all the others that give their life for us, do it for those who do for us! Happy Memorial Day!!
TODAY WE WILL HAVE THE NORMAL 530 and 645 CLASSES!!!
CROSSFIT FOR HOPE JUNE 9th!!! GET IT ON YOUR CALANDER!!!!
FEEL THE NORTHERN HEAT!!!!
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"Memorial Murph"
INFERNO Warm-up x 3
Complete the following:
For Time:
1 mile Run
100 reps Pull-ups
200 reps Push-ups
300 reps Squats
1 mile Run
*if you have a weight vest, do this with 25#. Today we will make it the traditional Murph meaning that you must do all of the pull-ups before you can move on to the push-ups, etc.
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Some Pose Running........B Mac explains what POSE is all about!!!
Post to comments:
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did the workout at work today, probably could have pushed a little harder to cut time down but completed in 1 hour and 3 minutes the run for me is not going to be blazing due to my knees, however the cardio portion of the run was much easier than I expected and had the pain in my knees not prevented it could have pushed harder. like the results i am seeing
Posted by: Jarl Nerdrum | 05/28/2012 at 05:35 PM
Awesome CFNI! You stand for what CF is all about. Camaraderie, kindness and ass kicking-ness. How hot was it there today?? It was a lovely and windy 68 today in Lompton:-) Looking forward(kind of) to those 100+ degree WOD's this summer...yikes. Hey, I guess it ties in to ready for anything, anytime, any temperature? Haha. See you all soon!!
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