Saturday WOD – 052414

Murph

Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program
Registration is OPEN for our 2nd Annual Summer Program for Kids! July 21st through July 25th; 9am-12pm. Located at Eastover Farm in Rochester!┬áRegister your Lil’ Beasts HERE.

Memorial Day MURPH
First Heat 8:45am!

For those you who don’t know, “Murph” was one of the first “Hero WODs” posted on the CrossFit main site. Hero WODs are dedicated to heroes who gave the ultimate sacrifice for us. Over the years, CrossFit has released scores of Hero WODs dedicated to some amazing men and women, but Murph remains as the most famous. It has become a tradition at many CrossFit gyms to perform Murph every Memorial Day to help honor and remember all the service men and women who gave their lives. I’m proud to say this is our 3rd Annual Memorial Day Murph.

Memorial Day COOKOUT starting at 3pm at our house! Hope everyone can make it!

Memorial Day Schedule Update: There will be no Open Gym on Sunday May 25th. On Monday, May 26th, we will ONLY have class at 8:30 and 9:30am!!

HEATS:
8:45
Violet
Kaylee
Tess
Caleigh
Shandy
Jamie
Jen
Nicole S
Danielle
Dave C
Amanda
Connie
Rosie
Chris P
Chuck
Erin
Sherri
Mike P
Dave B.

9:20
Erik
Rachael
Kelsea
Mark
Rich W
Nina
Val
Venessa
Becky
Gloriane
Steph
Laura
Josh
Patty
Tanya
Nicole A
Jay
Christine
Rich C.

WORKOUT OF THE DAY

Fitness
“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

For time.
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.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be 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.

Performance
For Barbell Club peeps, you are free to do this work prior to your Murph Heat. I will probably be at the gym about 8am, but there will not be a formal Barbell Club class.

1. 15 minutes to Work up to a 80% Snatch (establish a 1RM if feeling good)

2. 15 minutes to Work up to a 80% Clean (establish a 1RM if feeling good)

3. Bench Press: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

4. Establish a 3RM Jerk from the rack

5. MURPH