Memorial Day Murph
This week Crossfit Endurance will participating in Memorial Day Murph at Crossfit Springfield. We will not be having our normal Monday evening classes. So please join us Monday, May 27th at 9:00 am at Crossfit Springfield.
“It was intended to be done to honor every fallen service member. It’s not about the clock, a PR, whether you wore/didn’t wear a vest, how you partitioned the reps, or if you did it as a team. Remembering the “why” IS why we do it.”
I was trying to find words to describe Murph and I found the above quote from Bailey Kelly, one of the Owners along with Jerry Kelly at Crossfit Fireground Strength and Conditioning (Springdale, AR). Thanks Bailey for the appropriate words.
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. If you’ve got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
First posted Aug. 18, 2005 on the Crossfit Main site.
WODS for the Week of 5.26.19
Monday HERO WOD 5.27.19
Thursday Long Interval 5.30.19 @5:30 pm
hopscotch
200m Run at Easy Pace
100m Sprint
400m Run at Easy Pace
100m Sprint
600m Run at Easy Pace
100 Sprint
800m Run at Easy Pace
100m Sprint
1000m Run at Easy Pace
100m Sprint
800m Run at Easy Pace
100m Sprint
600m Run at Easy Pace
100m Sprint
400m Run at Easy Pace
100m Sprint
200m Run at Easy Pace
100m Sprint.
Done.
Workout Detail:
This is designed to test your aerobic threshold this week with a steady workout pace with some speed elements. Focus on really hitting the sprints and maintaining a consistent time for each sprint.
Your Pace:
Easy pace is conversational pace.
Your Score:
Total Time.
Proximal Endurance 