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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