May 24, 2015

Monday 15.05.25

HOLIDAY HOURS IN EFFECT.  BUBBLE IS ONLY OPEN FROM 1000-1300

"Murph"

For time:
- 1 Mile Run
- 100 Pullups
- 200 Pushups
- 300 Squats
- 1 Mile Run

Wear a 20# vest or body armor for Rx

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Holiday hours in effect.  Bubble gym only open from 1000-1300. 

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.

Team Version: Partner up, do the run together, and split up the reps. Include a med ball on the run if you are feeling froggy.

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

Don’t forget, there’s a BBQ afterwards…so stick around, have some food, and congratulate yourself on completing one of the hardest workouts CrossFit has to offer!

GOOD LUCK!!!

3 comments:

ROBERT KINNEY said...

From crossfit Raeford

52:18 Rx

Thanks for the vest! Good luck out there.

Sean Carmody said...

44:44 Rx-20# Vest. Good showing. Thanks for the sweat...now time to reflect.

Rob, get to work already!

Chuck Lawrence said...

40:08 Rx. 10-20-30 rep scheme for the pullups/pushups/squats. Can't walk.

Great showing today, everyone. Thanks again to Team RWB for the spread!

Rest up, drink water, and enjoy your memorial day. Remember why we celebrate it.