Tomorrow, there will only be one class at 930a.
In observance of Memorial Day, we will be doing the Hero WOD called “Murph”.
A “Hero WOD” is a CrossFit workout dedicated to a service member who has made the ultimate sacrifice for our country. These workouts are CHALLENGING!!
There will be scaling options for this workout, and please scale appropriately for your skill/fitness level. If you’re not sure what’s the best fit for you, please ask any Coach and they’ll help you out.
For Time: (75min Cap)
1 Mile Run
300 Air Squats
1 Mile Run (Must start by 60min mark)
(Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.)
Competitor: 20# Vest
Performance: No Vest
Fitness: Mod Pull-ups w/Ring Rows
OTHER SCALING OPTIONS:
This is a lot of reps for most people. Please dont bite off more than your body can chew…you will live to regret it. Here are some other options:
“1/2 Murph”: Cut all distances and reps in half… 1/2 mil Runs, 50 Pull-ups, 100 Push-ups, 150 Squats (Or run the full mile with 1/2 reps)
“Partner Murph”: Both Athletes run the 1 mile runs together, but break up the between you. You can have one person working at a time, or both at the same time.
“1/4 Murph”: Cut all distance and Reps by 4… 1/4 mil Runs, 25 Pull-ups, 50 Push-ups, 75 Squats (Or run the full mile with 1/4 reps)
2017 05 28