We are five days away from “MURPH”. This will be our 4th year to take part in completing the Hero WOD that most Crossfit Affiliates around the world do on Memorial Day weekend. We have in the past tried to raise a little money for a good cause that supports our men and women in uniform. We are asking but not requiring that you make a donation to “Train to Transition”, (T3) if you are going to take part next Saturday. We have a Stand Firm CrossFit team page, (click HERE), that you can donate through. If you don’t want to use a credit card we can collect your donation at the box and then write a check through Stand Firm CrossFit.
Last year we had 42 people complete “MURPH”. Most of us will scale the movements to some degree. This is all about paying our respects to the men and women that served this country and paid the ultimate price. the 1st time I saw the workout “MURPH”, I said to myself, “no way…humans can’t do that, that is crazy!!!” Well, guess what, humans can do that and I have done it 4 times myself, and each time I do, I become a little more appreciative of our service men and women.
Please make plans to join us on Saturday morning the 27th. We will run two flights, the 1st group at 8:00 am and a second group at 9:30 am. Afterwards we will have the grill on for a BBQ. Bring some meat and drink…….kick back and relax after a great WOD.
Warm-up, (15min): 3 Rounds of 10 Each with barbell Deadlift, Hang Clean, SDLHP, Push Press, Front Squat. Dynamic Stretch
Strength, (15 min.): SDLHP
3 Reps EMOM build to Heavy.
WOD: BALL and CHAIN
4 min to complete:
21-15-9 Wallball 20/14 and Medball Sit-ups
30 sec. Rest
4 min. to complete
45 Toes 2 Bar
30 sec. Rest
4 min. to complete:
21-15-9 Push Press/SDLHP 95/65
30 sec. Rest
4 min to complete:
45 Cal Row.
Your score is total reps completed of the 270 possible.
Icing: Dragon 3 min. ES