MEMORIAL DAY WOD at 0900 (one class only today)
"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
~All workouts are scaled to individual's skill level~
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was originally named 'Body Armor.' It is now referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
We chose to do "Murph" today but we are honoring all our fallen veterans and loved ones as we persevere through this wod together.
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15 comments:
We may do an alternate Hero wod if the weather is really bad.
Kevin....Jason and I want to watch "Every Second Counts". Did you watch it already? What did you think? Did it get you all pumped up? Whenever I watch a video on the main site it gets me all excited and I want to go do a wod. :)
Have a good Memorial Day everyone. I will be at work at the hospital so I will be thinking of you all doing Murph at 0900.
Is there really only one class tomorrow?
Yes, most people will be doing family bbq's and Memorial day activities so we are doing one am class so everyone can enjoy their day off. Sorry for any inconvienence.
I switched shifts with a coworker cause i just knew you guys were gonna have this WOD and i would have been depressed all day at work knowing i missed it.
Having read "Lone Survivor", the book that chronicles the heroics of Lt. Murphy and the rest of seal team 9 and cried at their triumphs and deaths written so by the one man who survived. I have been itching to do this WOD.
This is gonna be a terrific WOD. I am not gonna be able to sleep this evening. It's like christmas is tomorrow and "Murph" is the present waiting to be opened.
Ughhhh lol Running!!!!
Phill said:
Blake and I have to work day shift today, but are still planning to workout. Anyone have a good workout for us to do, we have limited weights, and no pullup machine, so wont be able to do Murph.
Phill- are you working out after work? You could do Murph at a park. I know Cody and I think Dave did it once at a park with a track and a bar they could do pullups on. Ill get back with you when I find out. I'll also post back with an alternate wod.
Ya we're going to workout after work today. The problem is that we have the PT test tomorrow morning, and don't want to totally kill ourselves before that. Maybe something that will still be good, and we will recover in time for the morning?
do 21-15-9 dumbell squat cleans and sit-ups, for time. You pick the weight I would suggest 20 to 40 pound dumbells. This one might kick your but though so maybe go light on the weight.
You should be able to do that one at the station.
Cool thanks guys....
All I got to say is "Oh Wow"!!!! I am so wiped from the WOD. It was a way cool one though. I did 1 mile, Jumping PU, Knee PU, Squats, 1 mile. Time 57:48 Everyone did so good. What was funny you could tell everyone was pushing it because I you could hear was everyone breathing hard and counting. Way to go everyone! Then tonight I got a wild hair and took the kids and hiked to the waterfall. When I started hiking I was like what the hell was a thinking. lol Anyway good job everyone! :)
I heard everyone did great today! Way to go everyone, you are all an inspiration!
P.S....thanks Mandy and you all for putting flyers up in Starbucks on Saturday...you guys are the best!
Okay now I know there were more people were there today besides me. Where are the post?? Will, Blake, Natalie, and Phil you guys still have to do this one this week. lol Natalie they were so nice about letting us hang them. I am going to hit up Roxberry next. :) Melanie told me she has someone coming off the flyers she gave out at work. woop! woop! And this girl Lindsay I met through Kevin today agreed to come and try out Crossfit. She just got back from Iraq. Lets keep them coming!!!
ok, I know I keep saying this, but today's wod was awesome! I just keep getting my butt kicked each day and I still come back! I hate push ups and I'm doing them on my knees. They kill my arms. Great job to everyone!!
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