Virtual Class Zoom Room
2020 Virtual ” Memorial Day Murph”
AMRAP 20 Minutes:
5e Dumbbell Bent Over Rows
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.
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FIT 55+ At Home WOD 5.25.20
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.
Run 1/2 Mile (sub 250 Jumping Jacks, or about 4-7 minutes)
Run 1/2 Mile (sub 250 Jumping Jacks)
Run 1/4 Mile (sub 125 Jumping Jacks, or about 3-5 minutes)
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.
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