Happy Memorial Day

On this Memorial Day Holiday, we ask that you remember those who have served our beautiful country so that we can have the Freedom that we enjoy so much everyday. 

We will be having one class only today at 10am. 

While we typically spend our Memorial Day Holidays enjoying BBQ's, drinks, friends and family, remember to never forgot those who have given the ultimate sacrifice for us. 

Today, we will be executing a CrossFit classic; the hero WOD known as "MURPH"

The classic hero workout was seen at The CrossFit Games last year while athletes all wore body armor (bullet proof vests) that weigh 20# men/15# women. The workout is designed to be executed straight through like a chipper; run 1 mile, 100 pull-ups, 200 pushups, 300 squats, run 1 mile. You cannot move onto the pushups until you have completed the pull-ups, and so on for the pushups prior to squats. 

Today, we are HIGHLY suggesting that you partition the reps as you choose (this is a VERY common way to execute MURPH for us normal human beings), i.e.: 10 sets of 10 pull-ups, 20 pushups, 30 squats, or, 20 sets of 5 pull-ups, 10 pushups, 15 squats (my personal favorite for anyone who has never done this WOD before).

Regardless how you choose to partition the reps, the mile run MUST be completed first, and then again at the end. No partitioning of the mile runs will be allowed. Unless you're following our Foundation program (see Foundation WOD).

Who is Michael P. Murphy? 

Lieutenant (SEAL) Michael P. Murphy
May 7, 1976 - June 28, 2005
Lt. Michael P. Murphy, fondly referred to by friends and family as “Murph,” was born May 7, 1976 in Smithtown, N.Y. and grew up in the New York City commuter town of Patchogue, N.Y. on Long Island.

Murphy grew up active in sports and attended Patchogue's Saxton Middle School. In high school, Murphy took a summer lifeguard job at the Brookhaven town beach in Lake Ronkonkoma -- a job he returned to each summer through his college years. Murphy graduated from Patchogue-Medford High School in 1994........

Lt. (SEAL) Michael Murphy: For actions during Operation Red Wings on Jun. 28, 2005
On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task. The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.....you can read the full story by clicking here.

 

Lt. Murphy is survived by his mother Maureen Murphy; his father Dan Murphy; and his brother John Murphy. Dan and Maureen Murphy, who were divorced in 1999, remain close friends and continue to live in N.Y. Their son John serves in a law enforcement capacity in the state of NY.

Today, we don't just workout for our own Fitness Gainz. We workout to honor HEROS.

Enjoy your Memorial Day friends!

~Chad 

"Mini-MURPH"
30min AMRAP:
-400m run
-10 jumping pullups
-15 pushups
-20 squats

"MURPH"
-1 mile run
-100 pullups
-200 pushups
-300 squats
-1 mile run

*45min time cap

*partition reps as needed