Friday: Murph Deets!

Friday: Murph Deets!

Friday: Murph Deets!

The month of May brings about so many great things for our Community: the end of spring the beginning of summer the beach BBQs and of course…Memorial Day Murph! There’s no better way to kick off the Summer like enjoying a Saturday morning performing a Hero WOD with your fellow Volts and Vixens in honor of our soldiers that have passed away while in active duty.

On May 25th our Community will be coming together as one. It is our act of gratitude and respect for those who have sacrificed their lives for this beautiful country we call home. Active servicemen and whose who have passed fight to make this country a better place and will forever be remembered for their incomparable acts of valor. As a result we are going to perform one of the most challenging WODs in CrossFit as a token of our appreciation – Murph.

This WOD was named after Navy Lieutenant Michael P. Murphy. He was unfortunately killed June 28 2005 in Afghanistan but this specific WOD was one of his all-time favorites. So much so he used to refer to it as “Body Armor” and used it as a means to better help himself protect his fellow Americans. He was a man amongst men which is why we will be celebrating his life along with all the other fallen soldiers on Memorial Day…CrossFit High Voltage style.
We currently have “Murph” t-shirts and tanks ready for pre-order. All proceeds from these items will be donated to the Wounded Warrior Project to benefit disabled veterans. 

With that in mind we are extending an invitation to you and your friends and family to come out to CrossFit High Voltage on Saturday May 25th at 9AM for the Hero WOD.

“Murph”

  • Run 1 mile
  • 100 Pull ups
  • 200 Push ups
  • 300 Air squats
  • Run 1 mile

Rx Men = 20# Vest
Rx Women = 14# Vest

Don’t worry if you can’t complete the WOD as prescribed we will have some alternate avenues of completing the workout (i.e. breaking up the pull ups push ups and squats via 5 10 15 respectively) in order to allow everyone the chance to participate. Our focus for Friday’s WOD’s for the past month have been on getting everyone ready to rock on May 25th. Keep up your training and you’ll crush it.

That’s not all! Don’t forget that after this WOD is complete we will have a Potluck BBQ. Bring food to cook food that is already cooked snacks desserts meat or whatever else that you would like to contribute to our feast. Regardless let’s have a good time on this special day in honor of our fallen soldiers. We hope to see you all there for this challenging WOD and memorable Potluck BBQ!

 

Friday’s Training: Murph Training 

Skill: Back Squats

  • Sets of 5 Reps

 

WOD: In 14 Mins get as far as possible…

90 Secs of Work 30 Secs of rest

  • 50 Shuttle Runs
  • 50 Ring/Bar Rows
  • 50 Push Ups
  • 100 Squats

If completed start back at the top

Skill: Back Squats

  • Sets of 5 Reps

 

WOD: In 14 Mins get as far as possible…

90 Secs of Work 30 Secs of rest

  • 50 Shuttle Runs
  • 50 Ring/Bar Rows
  • 50 Push Ups
  • 100 Squats

If completed start back at the top

A. Back Squat @20X5

  • 4-4-4-4-4

 

B. For Time

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

  • Hand Release Push Ups
  • Pistols
  • Each round ends with 25 DU’s