Today's schedule:PVCF Hadley: heats at 9 and 9:30am. Please arrive early to do your warm-ups; first heat begins promptly on the hour.

PVCF Northampton: heats at 10:30 and 11am. Open Gym from 5:30 to 7pm.

On Memorial Day and Veteran's 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!"

"Murph"

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.

If you've never done "Murph" before, cut it in half: 800m run, 50 pull-ups, 100 push-ups, 150 squats, 800m run.

Novices should do four rounds of run 400m, 10 pull-ups, 10 push-ups, 20 squats.

Have fun!