Doors open in Hadley at 9.00 a.m.
On Memorial Day, it’s our tradition at PVCF to do the “hero” WOD “Murph.” “Murph” is named for Michael Murphy, a lieutenant in the Navy SEALs who was killed in action in Afghanistan, and posthumously awarded the Congressional Medal of Honor. Lt. Murphy was a CrossFitter, and emailed this workout to Greg Glassman, describing it as “one of (his) favorites.” We do “Murph” not as a celebration of martial pride, but in appreciation of PVCF members who have served or are currently serving in the military. It’s also a solemn statement of gratitude to everyone who has given his or her life in defense of our country, and a tribute to a fellow CrossFitter who died much too young. “Oorah Lt. Murphy!”
Not doing "Murph"? Stop on by and cheer!
Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. “Murph” Run one mile 100 Pull-ups 200 Push-ups 300 Squats Run one mile
This workout is for time. Partition the pull-ups, push-ups, and squats as desired. While some people prefer to take them on as an “Angie” style chipper, we recommend breaking the work up into 20 rounds of 5 pull-ups, 10 push-ups, 15 squats, or–if push-ups are a particular challenge for you–20 rounds of 5 pull-ups, 5 push-ups, 15 squats, and 5 more push-ups. If you’ve completed “Murph” before and wish to wear the traditional 20lbs weight vest, we have some available.
LII: Banded Pull-ups, ring rows, push-ups to box as appropriate. If you’ve never done “Murph” before, cut it in half: 800m run, 50 pull-ups, 100 push-ups, 150 squats, 800m run.
LI: four rounds of run 400m, 10 pull-ups, 10 push-ups, 20 squats.