Memorial Day is Monday, May 27th and CFFW will hold classes at 9 and 10 am with a paleo potluck at 11 (adult beverages are not paleo but are acceptable after such a hard wod and in honor of those we remember on Memorial Day). The wod for the day is “Murph,” a hero wod named in memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afganistan on June 28, 2005.
You have a few days left to register for Memorial Day Murph. $35 will get you a badass t-shirt and your money goes toward three great charities. You don’t have to register to participate in the wod at the gym; it’s just one way you can give back to those who sacrifice so much.
You still have time to read Lone Survivor, the story of what happened to Murph and his team; it will make this wod that much more meaningful.
So while ”Murph” might look daunting, come in and do it anyway. Run it for all of those who served and gave everything. Run it for those who came home with physical or emotional scars. Run it for those still serving. Run it for your hero. Run it for yourself, to prove that YOU CAN DO IT.
Go America
Question: Is a 20# vest required? No, but if you have one and would like to wear it, go for it.
Question: Do I have to complete the wod individually or can I do it with a partner?
Anwser: For an rx you need to complete it individually and to CrossFit range of motion standards.
The goal is to wod hard in honor of those who’ve sacrificed it all. What that looks like is up to you: with a partner or individually, scaled in half, knee push ups, etc. Make it difficult but doable. Finishing around the 60 minute mark isn’t unheard of.
Question: What is the wod?
Answer: run 1 mile, 100 pull ups, 200 push ups, 300 squats, run 1 mile.
You can divide the pull ups, push ups, and squats as you see fit. A lot of people do 20 Cindys: 20 sets of 5 pull ups, 10 push ups, 15 squats. You must begin and end with a mile run.
I have only read two books in my life more than once. Catcher in the Rye and Lone Survivor. The first was because it was required. Seriously, read the book if you have the time.