So much FUN!

Look how much fun Stella & Adi had at Murph last year!  There’s a reason it’s our biggest event of the year…it’s so much FUN!

Most importantly it’s a day of remembrance of those that have served in the military, their sacrifices & contributions.  We make our humble attempt at honoring them.

It’s a tough workout, but when you’re really struggling with it is the perfect time to focus on the challenges faced every day by those who serve to protect our freedoms.

Nothing says freedom like the good ole American flag, and our special Murph shirts are already a HUGE hit!!

Some questions have arisen, so I’d like to quickly address them here incase you missed it elsewhere.

  • The “military” design is NOT available in the color green in the women’s muscle cut shirt.   Unfortunately after an exhaustive search of multiple vendors, that color in that cut of shirt is unavailable to us.
  • Good news is you can still get a regular cut tank top or t-shirt if you like that design in the green color.
  • The white shirts are NOT stark white.  They are an asphalt/concrete color.  Basically a light heather gray.  So not to worry…they won’t become see-through when they get wet.

Here are renderings direct from the supplier with our designs applied:

 

mens flag tankmens flag tshirtwomens flag tank

mens army tankmens army tshirtwomens army tank

Regular schedule this weekend!  Shred Sesh, Kids, & Oly Saturday, & Energizer Long WOD on Sunday!


Friday’s Training:

CrossFit:

GROUP WARMUP & MOBILITY

BASE STATION / AT WAR (Teams of 2)

Each Team Member must complete the “Base Station” exercises, and then move on together as a team to share the work prescribed at each “At War” station. All 4 Stations must be completed for time.

BASE STATION #1:
Each Team Member Completes:
5 Burpees
10 Pull Ups
15 Air Squats
20 Sit Ups
+
AT WAR STATION #1: ASSAULT BIKE – 40 CALS
(1 person at a time works)

BASE STATION #2:
Each Team Member Completes:
5 Burpees
10 Pull Ups
15 Air Squats
20 Sit Ups
+
AT WAR STATION #2: ROWING – 80 CALS
(1 person at a time)

BASE STATION #3:
Each Team Member Completes:
5 Burpees
10 Pull Ups
15 Air Squats
20 Sit Ups
+
AT WAR STATION #3: ASSAULT BIKE – 40 CALS

BASE STATION #4:
Each Team Member Completes:
5 Burpees
10 Pull Ups
15 Air Squats
20 Sit Ups
+
AT WAR STATION #4: ROWING – 80 CALS

FOR TIME. MAY THE FASTEST TEAM WIN!

Fusion (6:30pm):

Group Warmup & Mobility 

30 MIN AMRAP:

20 M BEAR CRAWL
20 M SINGLE ARM. KB WAITER’S CARRY (EACH ARM)
200 M RUN
20 M SINGLE ARM. KB FARMER’S CARRY (HEAVY, EACH ARM)
20 CAL ROW
20 BURPEES

momWOD:

Group Warmup & Mobility:

10 MIN AMRAP @ WARMUP PACE:
10 M BEAR CRAWL
10 M INCHWORM
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK
10 x Banded Lateral Walks (each way)
10 x Banded Squats
10 x Banded Glute Bridges
10 x Banded Donkey Kicks (each side)

PARTNER WOD:

Partner WOD:
For max reps:
From 0:00 – 4:00
Run 400 Meters together
With remaining time as many reps as possible of:
Alternate Power Cleans (May scale to DB Cleans)
Rest from 4:00 – 6:00

From 6:00 – 10:00
Run 400 Meters together
With remaining time as many reps as possible of:
Alternating Bar facing burpees
Rest from 10:00 – 12:00

From 12:00 – 16:00
Run 400 Meters together
With remaining time as many reps as possible of:
Push Press (May scale to DB Push Press)
Rest from 16:00 – 18:00

From 18:00 – 22:00
Run 400 Meters
With remaining time as many reps as possible of:
Alternating Bar facing burpees

Score is total reps.
Must both complete the run before you can start the barbell reps.
Must alternate cleans or burpees.