Sunday, 5/29
May 28, 2016
Tuesday, 5/31
May 30, 2016

Happy Memorial Day!
Reminder: one Class ONLY at 10:30am at both locations
(So, 10:30am @ H St, and 10:30am @ 14th St; all other classes are cancelled)

It’s Memorial Day, and you know what that means: time for Murph! While the vast majority of CF boxes are also completing Murph this weekend, as it’s become somewhat of a tradition, it’s also worth remembering why Murph, along with all the other Hero workout, are so meaningful, especially on during this day of remembrance.

The “Murph” workout takes its name from Lt. Michael P. Murphy, a member of the Navy SEALs from Patchogue, N.Y., who was killed in action in Afghanistan in 2005. Lieutenant Murphy, who abandoned his cover in order to make a call for back-up, was posthumously awarded the Medal of Honor. He was also an avid CrossFitter known to regularly do workouts while wearing body armor. The workout was one he did himself, and was named in his honor after his death. It’s a great way to remember those who offer up their lives on a regular basis in defense of our country and ideals.


4 Rounds of
20 Jumping Jacks
5 Hanging Scap Retractions
20 Mountain Climbers
5 Squat to Bootrapper
20 High Knees in Place
5 Dolphin Push-ups


1 Minute Single Leg Flexion w/ ER each side
1 Minute OH Band distraction each side
1 Minute Standing Calf Stretch (:30/:30 Straight leg/ bent knee) each side

Met-Con – “Murph

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Scaling Options:
A: same run and movements as Rx’d, but movements are 1/2 Volume (1 mile, 50/100/150, 1 mile);
A2: 1/2 distance run and 1/2 volume reps of bodyweight movements (.5 mile, 50/100/150, .5 mile)
B: Scaled Pull-ups = 10 Rounds of 5 Band Assisted PU or Ring Rows, 10 Push-ups, 15 Squats
C: Sub Mile Run = 1600M Row

– RX may partition 100/200/300 any way (Band or Ring Row version to be done as 10 rounds of 5/10/15)

– Indoor work capped at 50 Minutes (out the door for last mile regardless of reps finished)

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