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!
10 Mins. of Turkish Get-Ups
-If proficient: Continuous movement (choose a weight you can use for the full 10 mins, or increase at 5 min mark if desired
-If new to the skill: Coach-led teaching/practice (no weight/shoe, add weight only if able to keep arm locked out)
25′ AMRAP for Quality:
2-Arm Turkish Sit-Up (KBs or DBs) x 8 reps
2-Arm Seated Press (KBs or DBs-same as used for sit-ups) x 8 reps
Side Star Plank x 20 seconds per side
80 ft. Prisoner Walking Lunges
500m Row for Time OR 2-Min Max Cal Air Dyne OR 2-Min Max Cal Ski Erg