May 25, 2014

Monday 14.05.26

Main WOD
Memorial Day Murph

- 1 mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
- 1 mile Run

*while wearing a 20# vest

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Start time of 0830, Arrive early to warm up prior and be ready to 3, 2, 1...Go!

History of Murph: LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings who died June 28, 2005 protecting his team in Afghanistan. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though Memorial Day Murph.

WOD: Don't forget your 20# vest for Rx.  This WOD will take the average human 35-45 minutes.  Have a plan to power through the high rep scheme and prepare your hands for the 100 pull ups.  They WILL rip open if you do not shave the calluses, chalk up, or wear gloves.  Work in a water break before/after the runs if needed.

Scaling: First time? Recommend NOT wearing the vest.  You can also break up the reps by cycling through 10 rounds of 10 pull ups, 20 push ups, and 30 air squats.  Might save the hands and keep you mentally in it longer.

Post Murph: Drink water and stretch.  This WOD will sneak up on you later in the day if you don't cool down deliberately.

GOOD LUCK!!!
 

5 comments:

ROBERT KINNEY said...

Checking in from CrossFit 716 in Buffalo, NY.

Tara - 39:29
Rob - 44:43 dropped vest 1/2 way

Saw this rep scheme today and was intrigued: 50 pull, 75 push, 150 squat, 50 pull, 75 push, 150 squat, and then 50 push.

Legs were fresher than expected with the 50 push break.

Good luck today!

Ricky C said...

54:00 with a vest. 10 rounds was a bad choice! Breathing during the squats was more difficult than expected.

Awesome turnout today! Kudos to you primary organizers, well run event.

Enjoy memorial day!

Sadr City King said...

Great event and even better turnout. 51:07 with a vest on. This WOD hurt but memorializing the sacrifices of our fallen makes the burn that much more special. Reflect and remember........

Justin Pritchard said...

42:18 (no vest). Like Ricky said, there was a great turn out today and a wonderful memorial to our fallen brothers and sisters. I'm now going to eat lots of BBQ....

Dan R. said...

46:35 with vest. Tough WOD for a great cause. Great energy in the bubble. Nice job to those who organized and ran the show.