Wednesday – 160518

CrossFit has always been very popular amongst police, fire, and military personnel. As such, Memorial Day has been an important time for CrossFitters to honor those who have fallen while serving our country.

Since 2006, most gyms perform the workout Murph, named for Michael Murphy who was killed in Afghanistan June 28th, 2005 (the incredible story is told in the book Lone Survivor, which was later made into a movie). This year, we will perform this workout on Monday, May 30th along with our friends from CrossFit Kirkwood.

The workout is:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the pullups, pushups, and squats any way.

As intimidating as Murph can be, anyone can tackle it. Break it down into something that is manageable for you. Half or even quarter Murph is a great workout and a good decision if you are a newer athlete. Ring rows or push ups from your knees are absolutely appropriate for many. Like every workout, scale this one appropriately, and give it everything you have.

You may have noticed that we have been programming workouts to prepare you for Murph. Today’s WOD is the most direct incarnation of that preparation. Enjoy!

WOD
400m Run
5 Rounds
5 Pushups
5 Pullups
5 Pushups
15 Air Squats
800m Run
5 Rounds
5 Pushups
5 Pullups
5 Pushups
15 Air Squats
400m Run

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