We’ll be doing the Hero workout “MURPH” on Sunday May 27th
Firebreather class at 6:30am
Classes at 9,10 and 11
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Did you know that Pyromania III is going to be the most epic fitness event in North America? Don’t believe us? You can sign up at the link below and find out:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439
But seriously, you totally should sign up, like right now!!
“HERO GRADE 4.0”
5 rounds for time:
400m run
3 rope climbs
60 double unders
White: 1 rope climb, 20 double unders
Silver: 2 rope climbs, 40 double unders
Gold: 3 rope climbs, 60 double unders
Legendary: 3 shorty rope climbs, 60 double unders (unbroken)
Note: For the Legendary version, shorty rope climbs means that you will only be able to lock in your feet past the mark (set just above the athletes height). Double unders have to be unbroken, if you break or trip you have to restart your set at zero. It’s not called Legendary for nothing
