Virtual Class Zoom Room
Password: CFSBK
2020 Virtual ” Memorial Day Murph”
AMRAP 20 Minutes:
5e Dumbbell Bent Over Rows
10 Push-Ups
15 Squats
Followed by a: 1, 1.5 or 2 mile run
Please note that we will only be running one virtual class today at 12pm in observance of our annual Murph Day (Yoga for Athletes and CrossFit Kids are still happening as scheduled!). After the AMRAP ends, we’ll end class and you guys can finish out the a 1, 1.5 or 2 mile run/jog depending on personal ability. We recommend you plan your route out ahead of time. Tuesday’s workout will work in some recovery movement to ease you back in after the high volume workout.
Post work to comments.
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FIT 55+ At Home WOD 5.25.20
Warm Up
3-4 Rounds (at a deliberate pace):
5e Lunge Stretch with Reach
5e Side Plank Rotations
5e Straddle Leg Lifts
5e Calf Marches
CrossFitters around the country and world have been doing this workout (and scaled versions of it) for 15+ years now, with Memorial Day being the de facto date of choice for many. It should be challenging, taking even the fittest athletes 30+ minutes to complete. It’s traditionally also been a day to eat, drink, and connect socially with fellow CFSBKers along with their friends and family, though this year is obviously quite different. But different doesn’t have to be a downer! As you push yourself a bit outside your comfort zone during the workout, know that thousands of others are also, and are right there with you in spirit. With this in mind, at some point during the workout, maybe when you yourself could use some motivation to continue, we suggest offering up a simple thought of support to someone else in the same boat.
Choose the option below that feels most appropriate for you today with the goal of moving pretty continuously through the Push-Up/Squat/Sit-Up portion for 15-20 minutes.
If you choose to go outside and walk or jog to start and finish the workout then please be safe. Wear a mask, stay more than 6′ away from others, and practice common sense. Most importantly, do it in a way that allows you to have fun.
OPTION A
Run 1/2 Mile (sub 250 Jumping Jacks, or about 4-7 minutes)
Then,
15 Rounds:
5 Push-Ups
10 Squats
15 Sit-Ups
Then,
Run 1/2 Mile (sub 250 Jumping Jacks)
OPTION B
Run 1/4 Mile (sub 125 Jumping Jacks, or about 3-5 minutes)
Then,
10 Rounds:
5 Push-Ups
10 Squats
15 Sit-Ups
Then,
Run 1/4 Mile (sub 125 Jumping Jacks)
Post work to comments.
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Today: Murph Day 2020
Today is Memorial Day and would have been the gym’s 13th year doing our annual Memorial Day Murph event. Every May since 2008 the CFSBK community has come together to commemorate the holiday by performing the CrossFit benchmark workout dedicated to Lt. Michael Murphy. This workout is both physically and mentally taxing and is used as a means to honor those who have served and fallen as well as to meditate on the human cost of war. It’s not uncommon to have well over 100 members come out to do a version of the workout then enjoy some side walk grilling, share food they brought, and maybe drink a beer or two with friends while watching subsequent heats get after it. We’ll definitely miss hanging out with you all at the gym this year, but like everything else in 2020, this year is different.
Instead of our annual event, we’ll offer some recommendations for DIY versions as well as host one Locked & Loaded class on today at noon, which will do a “Murph” inspired workout followed by a DIY run.
Please note that while we are only doing one Locked & Loaded class today at 12pm, we are still offering 10am Yoga for Athletes and 4:30pm CrossFit Kids.
DIY “Murph”
If you’d like to get after it on your own and do a more traditional version of the workout, we recommend checking out the suggestions made by our friends and fellow CFSBKers at Beyond the Whiteboard. They’ve put together a few versions depending on what equipment you may or may not have access to. While we know “Murph” is much more fun with friends, given the pandemic the gym will not be organizing or endorsing that folks get together to do it. Instead, use it as an opportunity to get through the workout with only your own thoughts and intrinsic motivation. The workout is already known for its many variations such as wearing a vest or not and various rep scheme arrangements, so especially if you’ve done this workout many times, make the most of it and consider it a psychological variation for an unprecedented time. We would love to hear from everyone who does it! Post your stories on Instagram and @ the gym and so we can repost all the folks doing it out in the wild!
Beyond the Whiteboard: “Murph” Quarantined Options
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Murph: Why We Do It Boxlife
“Murph” Is for Everyone CFSBK
In the end I could neither bring myself to get up to make it to the park at 7 AM nor wait to work out at noon, so I did the AMRAP solo just now. 13 rounds + 5 rows, and I’m skipping the run. I always walk 75% of the second mile of Murph anyway 🙂
Pretty pleased with myself that 130 pushups haven’t destroyed me! I feel like I won’t be crazy sore tomorrow, but we’ll see.
Have a great quaranholiday, everyone!
Murph is my favorite CF holiday.
With a lovely crew of Richard, Nidhi, Molly, Sasha we did a work out near the Garfield entrance to Prospect Park.
Start time 7:30 am.
It was perfect workout weather.
I did the Murph PTSD version in honor of my father who was drafted into the Korean war and fought for over 18 months on the front line. Or as he used to say “Mostly when a fire fight started I hovered on the ground and shit my pants”.
1 mile (thank you Richard for mapping it out beforehand!)
10 rounds of:
10 knee pushups
20 situps
30 air squats
1 mile
I did it in 58 minutes.
And thankfully did not crap my pants.
Not to brag but 4 minutes slower than last year.
I’m a champion of the slow fitness movement.
To make a perfect day even better I did Yoga with Whit at 10am.
Thank you David, Coaches and fellow atheletes for making such a wonderful community.
xoxoxox
Dang, Lizzie! That’s some crazypants volume. Go you!
Hey Lizzie, you forgot to mention that we got kicked out of the park! I didn’t know that story of your dad – mine was also in the Korean War, but stationed in a cushy hospital in Berlin. I heard different types of stories than what your dad told.
I had so much and glad we were able to do it together.
This was my first work out with a weighted vest. But did the full volume, 20 rounds of 5, 10 & 15 pushups sit-ups and squats. I know that the pushups are supposed to be the 200 part but my shoulders are thanking me now that I did 200 sit-ups (although the burn on my butt is noticeable).
10+mins on both runs, and a long workout – final time of 59 mins.
-rg
I was in Stella’s camp, so Paul B and I decided to meet in front of the gym at 9 and do the AMRAP version. After 20 mins we just decided to finish the 20 rounds and then I tacked on a 2-mile run. about 43 mins all in.
Really missed the atmosphere from a normal Murph, but so glad to do it with Paul and to be on DeGraw. Such a meaningful workout.
Great workout indeed, nice to hit it with a fellow CFSBKer. Glad we finished the whole thing off. I carried a 35lb dumbbell about eight blocks each way to sub for the run.
Awesome work everyone above who did it in the wild! We just wrapped up our noon class with about 30 people participating!! was a great time and they’re all out for their runs now! Here are the posted results from the Chat. Happy Memorial Day!
From Courtney Higham to Everyone: (12:52 PM)
Courtney – 12+5
From Sara Greenberg to Everyone: (12:52 PM)
14+31
From vanessa m to Everyone: (12:52 PM)
vanessa meterko
From Sabrina Silver to Everyone: (12:52 PM)
so fun. 12 rounds + 6 pushups
From Elad Shapira to Everyone: (12:52 PM)
Elad – 12 (5 strict pullups)
From auroranyc to Everyone: (12:52 PM)
devi 13+10
From Rachel Hsiung to Everyone: (12:52 PM)
13 + 5
From Rebecca R to Everyone: (12:52 PM)
Rebecca rose 11
From Yitong Wang to Everyone: (12:52 PM)
15+7
From Kelley Blosser to Everyone: (12:52 PM)
15 + 16
From Cathy Kolcun and Norah Buckman to Everyone: (12:52 PM)
Cathy : 11 plus Norah : 11 plus
From vanessa m to Everyone: (12:52 PM)
15
From Cindi to Me: (Privately) (12:52 PM)
Cindi Ferguson 11 rounds Thank you!
From AllisonNell to Everyone: (12:52 PM)
Allie n– Don’t remember but it was great!
From Allan Erskine to Everyone: (12:52 PM)
17 + 7 reps
From Samir Chopra to Everyone: (12:52 PM)
39
From Stephanie Hugh to Everyone: (12:53 PM)
11, I think?
From vanessa m to Everyone: (12:53 PM)
thanks guys!
From Elad Shapira to Everyone: (12:53 PM)
Bar 11 (modified all around)
From Maria Macchia to Everyone: (12:53 PM)
10 + 1 PUSH UP
From Thomas Shpetner to Everyone: (12:53 PM)
that was great. gassed! 9 + rows. loved the scap pu drills
From Martha Southgate to Everyone: (12:53 PM)
Mate 12 rounds, about half weights in both hands not each
From Thomas Shpetner to Everyone: (12:53 PM)
helped me!
From Mike Iaia to Everyone: (12:53 PM)
13
From Maria Heinegg to Everyone: (12:53 PM)
11 rnds + 4 squats 5 rows/5 push ups/15 air squats/5 push ups 35lb 2 hand rows Rx push ups (broke up to 3s and 2s for each 5 pack)
From Cathy Kolcun and Norah Buckman to Everyone: (12:53 PM)
Cathy Kolcun 11 + 4 rows Norah Buckman 11 + 10 PS Norah owes a punch for this workout
From Cindi to Everyone: (12:54 PM)
Cimcdi Ferguson 11 rounds thank you!
From Sabrina Silver to Everyone: (12:54 PM)
loved this, thanks!
From Samir Chopra to Everyone: (12:54 PM)
Thanks for class David and Lynsey
From Maria Macchia to Everyone: (12:54 PM)
thank you!!
From Thomas Shpetner to Everyone: (12:54 PM)
THANK YOU DR and LR!!!!!
From KFlynn to Everyone: (12:54 PM)
thanks coaches!!!
From Carly Ferguson to Everyone: (12:54 PM)
20 rounds— i hope i did this right
Not out for my run just yet! 🙂 I will actually be walking instead because I cant run right now.
Thank you David and Lindsey! Nicely done everyone!! It was so much fun doing this with you all today.
Just got back from my two mile run after a fun Murph (relatively fun?). Made me really miss the gym and pull-ups.
Didn’t listen to music on the run and it was nice. I forgot I like running without music!!! Thanks for the reminder DO. I’m glad my injured pinky toe did okay!
13rds and 5 push-ups. 2mi run was torture but ran faster (but shorter) than I have in months. Thanks for class!
Did the sit-up variant in the park at a distance with a few other gym folk
20 rounds of
5 pushups
15 air squats
10 sit-ups
5 push ups
10 sit-ups
Ended up doing all of it in 59:01