1 mile Run
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
The full version above is a bit too much for most folks. We’ll explain how to scale for volume and movements at the gym. The average times for this workout range from 45 minutes to just over an hour. Blazing fast times as Rx’d are in the mid to low 30s.
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Compare to 5.27.2013
What is “Murph”?
- To learn more about Lieutenant Michael Murphy, check out his page on the Navy Seals website and his biography on Wikipedia.
- To learn more about “Murph Day,” read, “At CrossFit, a Military Regimen With Geek Appeal” from the New York Times. This article was based on their visit to CFSBK and CrossFit NYC in 2012.
This workout is dedicated to everyone who has sacrificed their lives in the US Armed Forces. Take a moment during the day to thank someone who has served and reflect on those we’ve lost.
Final Memorial Day Musings
Samir C. wrote a couple posts on his blog that are relevant to the intent of today. The first is a post he wrote last year at the time of the Muslim festival Eid. He went to Ohio to visit his wife’s family, and her cousin, Omar, invited his vet-friend over for lunch. Samir says he was struck by how a vet of the Afghan war was mingling with his Muslim buddy from high school during their biggest festival of the year. Check it out here. The second is a post that he wrote a couple years ago that is useful to revisit around the time of “Murph.” Read it here.
Please be ready to go at the time you signed up for. That means you’ll need to get there early and warm-up on your own. Here is a good mobility|wod if you’re not sure what to do. The gym will provide beer and meat for all who attend. If you can bring a side it would be much appreciated. We’ve also got commemorative t-shirts in-house, which are first come first served!
The gym will be open starting at 7:15am. We’ll start grilling around 11:00am and be done around 3pm… maybe. There are no evening classes today.