ANNUAL MEMORIAL DAY “MURPH” — 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!
Memorial Day Hero WOD
“Murph”
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
Partition the pull-ups, push-ups, and air squats any way you choose