Monday, May 18

One week from tomorrow is Memorial Day and that means we will be doing Murph. If you have never participated in a hero workout, you may not know the story behind them. In the early days of CrossFit, the founders knew that CrossFit was popular among service men and women and they were looking for a way to honor those people that paid the ultimate price while serving our country. Murph is one of those workouts. We do Murph every Memorial Day to honor Michael Murphy who was killed in combat. I’ll post more about him leading up to next Monday, but I want you all to try to make it if at all possible.

Come out next Monday (we have two class times – 8:30 am and 9:30 am) and honor all of our fallen soldiers on Memorial Day. We are all lucky to be able to spend an hour working out before having fun on this holiday. We are lucky that we are free and alive to do this, and it’s because of men and women like Michael Murphy.

Workout for Monday, May 18
Front Squat
One Set Every 2 min for 12 min
Sets 1-3: 4 reps @ 80%
Sets 4-5: 3 Reps @ 85%
Sets 6: 2 Reps @ 90%

For Time:
Buy In With
Run 1 Lap
3 Squat Cleans (155/105)
3 Squat Cleans (185/125)
3 Squat Cleans (205/135)
Then,
3 Rounds
Row 25 Calories
16 C2B Pull Ups
9 Strict HSPU

15 min Time Cap