I don’t know when “Murph” became a Memorial Day tradition at CrossFit gyms, viagra 100mg but it’s an appropriate one. In CrossFit gyms all over the country, prescription men and women attacked hundreds of pull-ups, nurse push ups, squats and exhausted runs. It’s a great thing to honor LT Michael Murphy, but Memorial Day isn’t just about his sacrifice, or even that of Special Operations that so many CrossFit Hero WODs are named in honor of. I hope that we think off ALL service men and women that have sacrificed so much to preserve freedom as we put forth our effort.
That being said, what a great effort on Monday! “Murph” is perhaps the longest CrossFit WOD, and is a gut check if there ever was one. We had 18 CFO Athletes tackle 2 miles and 600 reps, and everyone made it out the door before the 60 minute cutoff. I’ve been busy with training and work, so I haven’t gotten to see everyone recently, but I was impressed with everyone’s form under extreme fatigue. Solid squats and legit pushups were the norm, and any ROM issues were quickly and easily corrected. I’m not calling him out, but 2 months ago, Kirk’s pull-ups resembled a full body spasm. Today, the K-man was fluid and powerful through 100 pull-ups! BOOMSAUCE! Way to put in the work, Kirk!
The thing I was most impressed with was the attitude. First off, just showing up for something like that is commendable! We had two studs take it on with a 20# vest, but it was the team work, and constant encouragement that has me still smiling. It is VERY easy to get into your own “pain cave” and become a Grumpy Gus. When you’re suffering, it’s easy to get discouraged when a ROM correction is made, someone gets in your way or moves the chalk. I don’t know how many physical grinders Terri C has been through, but Memorial Day Murph, scaled or not, is no joke. But she, like all of you stayed positive throughout, chipped away, and did the work. Great job!
Tomorrow night I’ll post the basic plan CrossFit Oakdale’s training for the next 6 months. I’m excited. I hope you are too!
Workout of the Day
Squat Clean and Jerk
In 15 minutes, build to a heavy single. “Thruster-ing” the barbell from the squat clean position to overhead is not only allowed, but encouraged!
Squat Clean and Jerk 165/105