Memorial Day. Murph

  • Monday May 26th

    Happy Memorial Day

    "Whereas the high courage and the supreme sacrifice of Americans who gave their lives in battle have made it possible for our land to flourish under freedom and justice;"  JFK

    "Murph made the ultimate sacrifice and gave more than any of us are ever likely to.  One small part of that gift, is Murph the WOD. It’s his legacy to us as CrossFitters and it’s up to us to honor his memory (and the many like him) by completing it as if he were running next to us." Kevin Daigle

    There is only one class tomorrow at 11:00 AM.  All other classes are canceled.

    Please arrive by 10:45 so we can check everybody in and make sure people know what their heats are. 1st heat will begin promptly at 11:00 AM with remaining heats starting every 10 minutes. We will start cooking food when the last person is done. IF you are doing this with a vest you must bring your own. If there are any questions please email us at info@crossfit06830.com

    RX and Scaled Options for Murph tomorrow
    “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.

    Scaled Versions 

    75% Murph
    Run 3/4 Mile
    75 Pull Ups
    150 Push Ups or Knee Push-Ups
    225 Air Squats
    Run 3/4 Mile
    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a ¾ mile run.

    50% Murph
    Run 1/2 Mile
    50 Pull Ups
    100 Push Ups or Knee Push-Ups
    150 Air Squats
    Run 1/2 Mile
    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a ½ mile run.

    Partner Murph
    Run 1 Mile (each partner runs at the same time)
    100 Pull Ups
    200 Push Ups or Knee Push-Ups
    300 Air Squats
    Run 1 Mile (each partner runs at the same time)
    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

     

    Murph and Me via Daigle Breathes Fire

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  • Sunday May 25th

    No Classes Today.

    Tomorrow May 26th there are NO REGULAR CLASSES.  Instead we will be doing Murph to commemorate Memorial Day and our fallen heros

    The WOD will be at 11AM at the gym. We encourage you to come and bring any friends/family members along. We will have a BBQ afterwards, so all are welcome. The workout will have various scaling options.



    Also, to show our support to our armed forces, we will be collecting donations for "Buds and Beyond" a non-profit organization who's goal is to support and train the future warriors of America.

    Please arrive by 10:45 so we can check everybody in and make sure people know what heats they are in. 1st heat will begin promptly at 11:00 AM with remaining heats starting every 15 minutes. We will start cooking food when the last person is done. IF you are doing this with a vest you must bring your own.

     

     

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