Holiday Schedule Today!! 8:00 AM Only
Motivation
We all want to be better. What is holding you back? Start with doing the little things better. Prioritize your life. Commit yourself. Be positive. Appreciate what you have. Help someone. Believe.
Strength
None
Workout Strategy
Today is “Murph”. Probably the most popular of the Hero workouts and very appropriate for Memorial Day. There will be thousands of other CrossFit athletes doing this workout today as it is the unofficial Memorial Day workout. There are two versions of the workout. One is with a 20# weight vest and one without. This is a lot of work so we have included two other versions for today. One of them is a partner work out and includes the partner assisting you in completing a pull up. This can be done by holding their feet providing your partner doing the pull up some assistance. Team work. Pull ups, Push Ups, and Squats can be broken up any way you would like and are most commonly broken up with 5 Pull Ups, 10 Push Ups, and 15 Squats repeated 20 times. A little suffering is required today. “All gave some, some gave ALL.”
| Workout of the Day | |
|---|---|
| Strength of the Day | |
| Level 1:
Partner Murph 1 mile run (400 meter relay) 100 Partner assisted Pull Ups 200 Push Ups 300 Squats 1 mile run (400 meter relay) |
Level 2: 800 meter Run
50 Pull Ups 100 Push Ups 150 Squats 800 meter run |
| Level 3:
“Murph”
1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run |
Level 4:“Murph”
1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run
*20# Vest |
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