Today for Memorial Day......we MURPH!!!  This is such a great workout, but also has such a great following in the Crossfit Community.  First, we love the HERO wods like this that show homage to those that have put their lives out there for us and paid the ultimate sacrifice.  It shows the respect and the connection we have with them.  Second, Crossfit has been known for grinding workout, and though most of them are short in duration, this one is NOT!  One of the coolest things about this workout is that Lt Micheal Murphy did this workout on a regular basis.  So today, do it for Murpy, do for all the others that give their life for us, do it for those who do for us!  Happy Memorial Day!!

TODAY WE WILL ONLY HAVE THE 8, 915AM CLASSES AND THE 5,615PM CLASSES.  SEE YOU THERE!!!!!

CROSSFIT FOR HOPE JUNE 9th!!! GET IT ON YOUR CALANDER!!!!

FEEL THE BURN!!!!

__________________________ Uss-mm-2

"Memorial Murph"

INFERNO Warm-up x 3

Complete the following:

 

For Time:

     1 mile Run

     100 reps Pull-ups

     200 reps Push-ups

     300 reps Squats

     1 mile Run

     *if you have a weight vest, do this with 25#.  Today we will make it the traditional Murph meaning that you must do all of the pull-ups before you can move on to the push-ups, etc.

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Some Pose Running........B Mac explains what POSE is all about!!!
[youtube https://www.youtube.com/watch?v=idPTzdpNiCQ]

 

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