![]() WOD NorthEast WOD 5 15 Minute AMRAP 3 Overhead Squats 95/65 3 Pull Ups 3 Box Jumps 24/20 6 Overhead Squats 6 Pull Ups 6 Box Jumps Continue with this patter, adding 3 reps to each movement every round.
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Memorial Day![]() On Monday's we honor a fallen hero by doing a hero WOD. This Memorial Day Receptus will honor our hero's with a day of rest. Take the day to reflect on our freedom because as the saying goes, "Freedom isn't free". We hope that your day is blessed with family and friends. God bless America. ![]() Hello WARRIORS!!! Today we are doing Murph at all class times. I hope you can join us. I know that Murph can be intimidating but please know that Murph can be scaled and modified just like any other workout. Feel free to invite a friend and partner up, do half Murph, break it up into 10 or 20 rounds. Remember, it is the intent of honoring our fallen hero's and their families this Memorial Day week. #NEVERFORGOTTEN Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart. The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “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.” “Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as “Memorial Day Murph.” The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work in the order written, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.). |
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March 2024
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