Like many CrossFit boxes around the country, CFB traditionally does “Murph” on Memorial Day. “Murph” is a Hero WOD named in honor of Navy Lieutenant Michael Murphy, who was killed in Afghanistan in June, 2005.
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
The pull ups, push ups, and air squats can be divided into whatever rep scheme the athlete chooses. Many do 20 rounds of “Cindy”: 5 pull ups, 10 push ups, 15 air squats. And no, we’re not going to make DTXers run 8 laps of the 200m loop.
DTX will run TWO classes tomorrow, at 10:30 and 11:30 a.m. The class size for both is capped at 15; as of 3pm on Sunday, there are still a few spots left in the 10:30 class. If you want to attend either of them, check availability frequently, as people may cancel between now and tomorrow morning. If they’re all full, sleep in a little later and come to Allston in the afternoon instead! CFB Iron & Grit in Allston will run ONE class, at 2:00 p.m., which will NOT be capped. The more, the merrier! Bring food and drink, and we’ll hang out after the WOD! If you’re a DTXer, this is a great chance for cross-box pollination. Heck, why not come do “Murph” at DTX in the morning, then hang out in Allston in the afternoon? Best of both worlds.
Don’t be scared off by the volume! As with everything we do, “Murph” is scalable. You can do recline row Murph, 1/2 Murph (50-100-150 instead of 100-200-300), 1/4 Murph; heck, even a rowing Murph if you can’t run — it all counts, and it’ll all be a blast.
If you are a DTX member and want to go to Allston (either for the WOD or for the after-party) but aren’t sure how to get there, post to comments or send me an email at firstname.lastname@example.org, and we’ll make sure you can get there!
I hope to see many of you tomorrow!!
-Coach Monica O.