Community BBQ
Our BBQ will begin following the final Murph heat (around 12pm). Please bring a side to share if you are able. The grill will be sizzling with steak & cheese sandwiches/burgers/dogs and we ask for a donation of any kind to the Josh Pallotta House in exchange for these items.
Bring your family, bring your friends!
To Honor and Remember
Today we come together to honor and remember a true American War Hero. This work-out is long, and it is tough, but it is meant to be. When you don't think you can do another rep, or another round... when you don't think you have the energy to push on that final run, PUSH HARDER. You are able to work-out today because of War Heroes like Michael Murphy. So when the going gets tough, put your head down and think about all the American Soldiers that have given their lives for your freedom. That is why we come together each Memorial Day, and we thank you being a part of this special WOD with us.
Who was Michael Murphy? Michael Murphy was a Navy SEAL who was posthumously awarded the Medal of Honor after being killed in action in Afghanistan. While conducting operations in the mountains of Afghanistan, his team was discovered by enemy forces and ended up outnumbered in a firefight in the extreme and mountainous terrain. As he and his teammates all suffered major injuries, including mortal wounds for most of the team, Lieutenant Murphy fought his way out of cover and into open ground to transmit his team's location and call for support. Lieutenant Murphy purposefully left cover and relative safety for open ground to call for help and in the process was mortally wounded but continued to engage the enemy until he was finally killed.
What's the point of doing Murph on Memorial Day? Unlike other CrossFit workouts, completing Murph isn't about crushing your time or competing or even finishing the workout as written. Murph exists as a reminder of the actions and sacrifices of men and women like Lieutenant Michael P. Murphy. Murph is an opportunity for those of us who are still around to celebrate Memorial Day to experience some discomfort and intensity as a tribute to men and women like Lieutenant Murphy.This doesn't mean you can't enjoy your day off or have a BBQ, just don't forget that Murph isn't only a workout and always remember the men and women whose sacrifices have afforded us the opportunity and freedom we enjoy every day.
Wear all the red, white and blue and let's get after it together!
The Work-Out
PLEASE TALK TO A COACH BEFORE THE WORK-OUT IF
1. THIS IS YOUR FIRST TIME DOING MURPH
2. IF YOU DON'T KNOW THE BEST STRATEGY FOR YOU
3.IF YOU THINK YOU WOULD LIKE TO TRY VESTED OR UNPARTITIONED FOR THE FIRST TIME.
This work-out is commonly scaled (partitioned) 2 ways...
20 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
OR 20 Rounds of:
5 Push-Ups
10 Pull-Ups
5 Push-Ups
15 Air Squats
Version 2 Is a great idea if you are not VERY good at push-ups. For the majority, push-ups are the hardest part of this work-out and will take the most time. If you break them up into smaller sets, you will be able to move through more continuously.
