Per usual, we will be running the classic CrossFit Hero WOD, “Murph” on Memorial Day. Start time is 9AM, you can expect staggered starts for about 1.5 hours. BBQ to follow, so plan to stick around for some food and drinks and invite your families to join as well. BYOB!
If you’re unfamiliar with the workout, check out this post by Beyond the Whiteboard for a great rundown, and the movie “Lone Survivor” if you haven’t yet seen it. As you’ve probably noticed, we’ve included a LOT of Murph-specific movement preparation and conditioning in our programming for the last couple months, and are excited to see a lot of inspired efforts on this WOD! As always, we encourage scaling as appropriate and will discuss different options (half-Murph, partner/team/family Murph) on Monday morning. We hope to see many of you there for this annual tradition!
WOD
“Memorial Meltdown”
For Time (22′ CAP):
800m Run
30 Power Cleans
30 American KB Swings
400m Run
20 Squat Cleans
20 American KB Swings
200m Run
10 Thrusters
10 American KB Swings
Rx: 155+/105+, 53+/35+
Record weights/any scaling used to comments
Cash-Out
Side Plank Tabata (8 rounds of :20 work, :10 rest – alternate sides each interval)