We hope everyone is as excited as we are. Today we tackle “Murph” during three heats starting at 10:00am (opening ceremony at 10a and first heat at 10:10). And a and reminder there will be no regular classes Monday! We also hope you have been heeding our advice and hydrating properly for this challenging workout. Please stick to your game plan (you should have one already) and break up the reps smartly). For full Murph most do 20 rounds of “Cindy” (5 Pull Ups, 10 Push Ups and 15 Air Squats) but also consider breaking up the push ups by doing 5 Pull Ups, 5 Push Ups, 15 Air Squats and 5 Push Ups). NO ONE should be doing this unpartitioned. For teams, consider doing alternating rounds so you have a baked in rest period.
Remember we have a potluck celebration afterwards, so bring something to share!
While this day is all about remembrance, there are some important things you’ll need to know to make this day SAFE and FUN. We have boards at the gym as reminders (and we will review this all during the athlete briefing starting at 10am sharp). So please be there to review the workout and hear our very own Teresa F. belt out an amazing rendition of the national anthem!
U.S. soldier Michael Murphy gave his life in the mountains of Afghanistan trying to protect to the lives of his fellow soldiers. This workout is to celebrate his life and sacrifice and the sacrifices of so many other brave men and women in our military who fight every day for our freedom.
Run 1 mile
300 Air Squats
Run 1 mile
Coach’s Tip: Range of Motion is the main focus for the workout. We aren’t worried about whether you do full Murph, half Murph, or any other variation of Murph but MAKE SURE you are doing your movements with full range of motion to give your muscle a break. If you find that you start failing at a movement, modify it…but make sure you are still hitting full range of motion.