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 5.27.2014
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.
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 or other food/drinks, it would be much appreciated. We’ve also got commemorative t-shirts in-house, which are first come first served!
Good Luck Today From Our Friends in Kabul, Afghanistan!
A few weeks ago, we shared a note with you from John Nawoichyk, a Lieutenant Colonel in the US Army, currently deployed in Kabul, Afghanistan as an advisor to the Afghan National Army. John and his team loved our posts in the comments, and they wrote to tell us good luck today! His note is below:
On Friday, we spent the morning reflecting on the sacrifice made by our fellow Service Members and their Gold Star Families by doing a great workout—the “21 Gun Salute”—and sharing our thoughts on friends we lost. It is an awesome workout that really pushed us to the max, especially at over 6,000 feet.
The “21 Gun Salute” is a 21-minute AMRAP: 400 meter run, 21 push-ups, 21 box jumps, 15 burpees and 9 pull-ups. To add to the challenge, we did two rounds with a five-minute break in between.
Next week, we are doing “Murph” in order to bookend the Memorial Day week with challenging WODs. We will post an update next Friday.
Thank you everyone for the amazing show of support on the last blog! The team says hello from Afghanistan.
KEEP UP THE FIRE!!!
The gym will open at 7:45am. We’ll start grilling around 11:00am and be done around 3pm… maybe. There are no evening classes today.