Happy Friday everyone. We’ve got a great weekend of CrossFitting planned with our Helen Challenge finals tomorrow morning starting at 9:00am as well as CPC’s annual Murphin Memorial Day.
Here’s a great POST from last year by Brett Vernon who was friends with Michael Murphy in the teams to give you some more insight into the man that we’re honoring.
Other gyms like to have their Memorial Day “Murph” happen in classes throughout the day, but we’ve found this workout is another great opportunity for everyone to get together and throw down as a group. There’s definitely going to be communal suffering happening so why not share in the experience.
We’ll be starting the workout at around 9:30am, but will open the doors at 9:00 so that people can come in, stretch out, roll out, (go to the bathroom about 40 times) and warm up.
Doing Murph on Monday is open to all CPC’ers regardless of how you need or want to modify it. The coaches will be jumping into the mix with you, so come in with an idea of how you want to scale this if doing it Rx is going to give you rhabdo.
For those of you that have been CrossFitting for under 6 months or are coming off a long layoff, doing a half Murph is still a great option and one that we highly recommend. Doing the workout Cindy still (1 mile run, 20 Rounds of Cindy, 1 mile run) is also a healthier way of getting through it if you have concerns. Everyone should have water with them and be hydrating before, during, and after.
* Final note on Murph – this workout is not necessarily “good” for you. It’s not necessarily going to increase your aerobic capacity or help you develop athletic skill, it will tear you down, break down your muscle, and leave you feeling like shit for a couple of days. That being said, from time to time we believe that it’s valuable to test the will power muscle that lives between your ears if for no other reason than to see what you’re made of on any given day. Weight vests are optional for people who have done this workout a few times before. They are not optional if this is your first time, despite what Fielding has told you.
Couch Stretch – 4 Min Each Leg
5 Rounds of
8 Front Squats (135#/95#)
200 M Sprint
2 Minutes Rest