Monday May 29th is our annual Murph WOD. The box will open at 7:30am. We will huddle up at 8:00 am SHARP to kick off the festivities of discussing what Memorial Days is all about, who Michael Murphy was, the details of the workout and all the scaling options, warm up, mobility and finally 3,2,1..go!
PLEASE RSVP ON OUR FACEBOOK EVENT WITH HOW MANY PEOPLE ARE COMING!
May 29th is about bringing our community together to honor our military men and women who gave their lives for our freedom. It is about pushing yourself physically and mentally, supporting your friends and having fun!
If you are bringing a guest and they are not active crossfiters, we highly recommend they do NOT attempt full Murph! Full Murph is a grueling, long and intense workout. It is NOT something anyone who has not been regularly doing CrossFit should attempt!
Your coaches on staff tomorrow will also be woding with you. So we ask you hold yourself accountable to the movement standards, take breaks when you need to, hydrate when you need to and cheer on others when they need a little motivation!
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
With a 20# weight vest
Half Murph (without a weight vest):
50 Pull Ups
100 Push Ups
150 Air Squats
Do half Murph with a buddy and split the run and the reps or both run and then split up the reps.
Quarter Murph (without a weight vest):
25 Pull Ups
50 Push Ups
75 Air Squats
Cap your work time at 20-30 minutes!
MOVEMENT SCALING OPTIONS:
Row instead of run
Ring Rows instead of pull ups
Push Ups on a bench, box or wall instead of chest to deck
Tips if you are doing Full Murph:
Partition your Reps
5 Pull ups/ 10 Push Ups / 20 Air Squats
Option #2: (for those who struggle with push ups)
5 Pull Ups / 5 Push Ups / 15 Air Squats / 5 Push Ups
Option # 3 (for those who have high volume capacity)
10 Pull Ups / 20 Push Ups / 30 Air Squats
Limit your transition times between movements. Try to do all of your work in one area on the floor. There will be a lot of folks working out at once so be kind to others if someone takes “your spot” on the pull up rig. Find an empty spot and keep moving!
Single reps are ok. If you’re struggling to string your pull ups together, do one and jump back up and rep out another single pull up.
Have plenty of water, BCAA’s and or electrolytes while doing Murph.
Recovery Correctly! Continue to hydrate and consume healthy protein (either whey protein powder or scrambled eggs). Don’t crack open a beer or down a bottle of champagne immediately after. Delay your alcohol consumption until later Monday afternoon/evening. Also, mobilize the shoulders and quads! Grab a lacrosse ball or foam roller and work out the lactic acid build up!
You might want to bring the following items with you:
1. A towel to wipe the sweat off of you!
2. A change of clothes and some flip flops.
3. A folding chair to be able to sit down and enjoy breakfast tacos CFE will be providing.
4. Extra water, electrolytes, protein powder, etc.