Every year on Memorial Day gyms across the nation get together and do a workout to commemorate those who have served the United States and made the ultimate sacrifice by giving their life to protect our freedom. The workout, "Murph," is named after Lt. Michael P. Murphy who was a Navy Seal that died in combat while trying to protect the other members of his team. It consists of a mile run, 100 pull-ups, 200 push-ups and 300 air squats, followed by another mile run - if you have a 20 pound weight vest, you should wear it.
If you'll be in town over the Memorial Day Weekend, mark your calendar for Monday, May 25th and plan on coming to CrossFit 818 to do Murph. This annual event is a great way to honor the brave men and women of the Armed Forces that gave everything they had to guarantee us the rights to life, liberty and the pursuit of happiness.
This Memorial Day we will be holding 2 heats for Murph. One starts at 9AM and the other starts at 10AM. At 11:30AM we'll be having a little post Murph shindig at the gym where we will be providing food (tacos!) and you're welcome to bring your own drinks.
This Post Murph Party with also be my last hurrah at CF818. I can't think of a better way to send me off than to get crushed by a gnarly workout and have tacos and drinks with my friends and family. Please come by and say hello even if you're not going to be participating in Murph (which you totally should).
A. Every 2 minutes for 6 rounds:
10 evil wheels
10 bent over rows
B. AMRAP 20 minutes:
40 air squats
30 push ups
20 kb swings (70/53, USSR)
Posted by Armen.