Memorial Day...

 

Memorial Day is an American Holiday, HONORING the men & women who have paid the ultimate sacrifice for our freedoms here in the USA! Particularly those who lost their lives in battle.
How do you HONOR the fallen? There are countless ways...

One of our ways of honoring them for us at CrossFit WR is to give a small part of ourselves in this workout!
Give what you can...do what you can...but remember, there were those out there that gave ALL they could defending our country...YOUR freedom!

It may seem cliche and many of us do not know (or cannot even fathom) a world or living without the freedoms this great country affords us...But any military person will tell you...Other countries DO NOT have the same freedoms/equalities as what we have here in the USA!

We have been "honoring them" by performing Memorial Day Murph for some time now...We started this WAAAAYY back in 2011...HERE
In honor of those men & women we will be performing MURPH...
Nationally, it is the Murph Challenge

Want to know about MURPH (Lt. Michael Murphy) and his leadership...
Take the 5 minutes to watch THIS scene from Lone Survivor.
If you have not read the book, you should...HERE it is on audiobook...

So...when doing this workout...when you feel like quitting, remind yourself, that others gave more, and all you have to do is just keep going...after all, it is only a workout!

MURPH*

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

w/ 20# vest if you wish

*Scaled options...ANY VARIATION YOU FEEL COMFORTABLE WITH...examples:
1/2 Murph ~ 800m Run ~ 50 Pull Ups-100 Push Ups-150 A.Squats ~ 800m Run
1/4 Murph ~ 400
OR Any way you need to adjust to make you feel comfortable...
Modified Pull Ups, adjust the run, etc

Pre-MURPH

Post-MURPH

Here we go gang...RESULTS:
Compare to your previous scores...
If this is your first time...congrats...You have a PR...
D.Rickaby ~ 36:56
A.Schutz ~ 44:20
L.Schuerman ~ 48:50
M.Herman ~ 49:53
J.Tritz ~ 35:45
K.Tritz ~ 39:27
G.Junemann ~ 48:56
C.Junemann ~ 51:48
S.Varsho ~ 38:40
J.Bishop ~ 38:07
N.Daliege ~ 39:50
B.Daliege ~ 47:47
E.Britt ~ ???
E.Tonn ~ 51:23
V.Tonn ~ 64:01 (mod)
Z.Wendt ~ 43:08
A.Johns ~ 64:00
S.Brehm ~ 37:16 (7:53 / OTM Cindy w/ 60s break at Rnd #10 / 8:00)
D.Biolo ~ 45:27
tb ~ 47:50 (8:40 / 29:12 to complete the work / 9:58)
I had a GREAT push at the end by Brehm!!! Came out and made me sprint the last 200m
My plan of Run-Walk turned out ok, but had a push in the middle that left me gassed...
Run 6 breaths...walk 6 breaths... could be good in future runs!!!