Memorial Day Classes Canceled, Murph Challenge 2012

As I am sure you are aware, this next Monday is Memorial Day. It is a day set aside to honor the soldiers that have died while serving the United States. We don’t often think of the ultimate sacrifices that soldiers have given for the freedoms we have in the US, but there is no denying that each of us live in the shadows of the security and liberty that are only possible by the honorable and heroic actions of our military service men and women.

In observance of Memorial Day, we will be canceling our normally scheduled classes this next Monday. However, we at Capstone CrossFit wanted to do a special workout in honor of our fallen service men and women. Many US soldiers around the world use CrossFit to reach their highest level of performance and readiness. It is not just a fitness program to them, but a way for them to make themselves the most effective and powerful soldier possible. CrossFit has named several WODs after some of these fallen CrossFitting soldiers. These workouts as a group are appropriately called “Hero” WODs.

 

Lt. Murphy "Murph

At 10:00 am on Monday, May 28th, we will hold a scheduled workout of the hero WOD “Murph” and a scaled down “1/2 Murph”. This workout is open to current members as well as anyone else from the community that would like to participate.

The WOD is named after fallen Navy Seal and Medal of Honor Lt. Michael P. Murphy who was killed in Afghanistan June 28th, 2005. The workout was one of Lt. Murphy’s favorites, which he originally named “Body Armor” because he would wear his body armor while performing the workout.

Here is the workout:

For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

 

You may partition the pull-ups, push-ups, and squats as you want to. Start and finish with a mile run. You may wear a 20 lb vest if you have it. Cutoff at 1 Hour. (The half Murph is half the quantities of the exercises and half the distance of the runs. The exercises can be scaled if needed.)

Please take a few minutes and visit the US Navy’s official page about Lt. Michael Murphy, http://www.navy.mil/moh/mpmurphy/index.html to read more about this patriot.

We hope to see you Monday, and have a wonderful Memorial Day!

Jason & the Capstone Crossfit Staff

 

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