Main WOD
Memorial Day Murph
- 1 mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
- 1 mile Run
*while wearing a 20# vest
Post loads and results to www.ironmajorcrossfit.com
Coach's Notes. Start time of 0830, Arrive early to warm up prior and be ready to 3, 2, 1...Go!
History of Murph: LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL
element in support of Operation Red Wings who died June 28, 2005 protecting his
team in Afghanistan. For his selfless actions, LT. Michael Murphy was
posthumously awarded the Congressional Medal of Honor on October 27, 2007. We
honor his sacrifice and memory though Memorial Day Murph.
WOD: Don't forget your 20# vest for Rx. This WOD will take the average human 35-45 minutes. Have a plan to power through the high rep scheme and prepare your hands for the 100 pull ups. They WILL rip open if you do not shave the calluses, chalk up, or wear gloves. Work in a water break before/after the runs if needed.
Scaling: First time? Recommend NOT wearing the vest. You can also break up the reps by cycling through 10 rounds of 10 pull ups, 20 push ups, and 30 air squats. Might save the hands and keep you mentally in it longer.
Post Murph: Drink water and stretch. This WOD will sneak up on you later in the day if you don't cool down deliberately.
GOOD LUCK!!!
ROUTINE IS THE ENEMY.