Saturday WOD – 052717

Murph

Murph 2016

MEMORIAL DAY SCHEDULE
SAT, May 27 – Murph @ 8:15 and 9:00 Heats
SUN, May 28 – CLOSED
MON, May 29 – Open Gym 9-10:30am

MEMORIAL DAY MURPH!!
THIS Saturday, May 27th! SIGN UP ASAP if you are participating and if you are planning to perform RX, meaning WEARING A WEIGHT VEST, please put Rx with your name! https://docs.google.com/spreadsheets/d/1LNtQRVPkZtnbY33er8_1zNjRQufpbunAoyyMQ8CF1kA/edit?usp=sharing

LIL’ BEASTS SUMMER PROGRAM
Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

PROM NIGHT!!
On 6/17/17, our 5 Year Anniversary Party will be a PROM NIGHT at Eastover Farm in Rochester!! Drinks, Dinner, Dancing with all your favorite people!! Tickets Sales extended to May 22nd!! Head to the Facebook event for full details: https://www.facebook.com/events/1857179337938119/
If you don’t have FB, go here to buy a ticket: https://whaling-city-crossfit.triib.com/events/

WORKOUT OF THE DAY

“MURPH”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
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.

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.

Last Performed: 5/28/16

SCALING OPTIONS
“Runner’s Murph”
For time:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run

“1/2 Murph”
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

“1/4 Murph”
For time:
400m Run
25 Pull-ups
50 Push-ups
75 Squats
400m Run

And, as always, every movement can be scaled as follows:
Pullups > Rings Rows or Jumping Pullups
Pushup > Pushups on Bench/Box or on Knees
Squats > Squats to a Medball or Box