We hope to see you all tomorrow morning at 9 a.m. for our annual Murph workout! This workout is always a bookend of our summers, and a really fun community event. Murph an intensely challenging CrossFit “Hero WOD” performed in honor of U.S. Navy SEAL Lieutenant Michael P. Murphy, who was killed in action in Afghanistan in 2005. It has become a global Memorial Day fitness tradition. Lt. Michael Murphy called this workout his “Body Armor.” It was his favorite routine to keep him in peak physical condition. After he was posthumously awarded the Medal of Honor for his bravery during Operation Red Wings, his family shared the workout with CrossFit, who officially named it “Murph.”
In case you missed the announcement last week, beginning May 30, we’ve moved Saturday’s CrossFit class to 7 a.m. (it’s no longer at 9 a.m.). Barbell will stay at 8 a.m. We’re excited to see if this change will allow more members the flexibility to attend a class on Saturday morning, before our busy weekends begin.
We also have added 24/7 access as a benefit to all of our members, at no additional charge! If you’d like to get set up to have 24/7 access, all you need to do is complete a 10-minute safety tour, where either Chris or Kelly will go over the rules and have you sign a couple safety waivers. This is a HUGE benefit of being a CFD member; please take full advantage of this! We’re excited to see you all use this!
Let’s take a look at this week’s workouts …
This week is high on engine and repeatable effort with focused exposures to deadlift, clean & jerk, power snatch, and simple gymnastics volume. Monday is “Murph”! Tuesday hits heavy but controlled hinging with deadlift doubles before a simple EMOM row + sit-up density piece. Wednesday moves to heavy clean & jerk singles into a 10:00 AMRAP that combines burpees, shoulder-to-overhead, and front rack lunges for barbell stamina under fatigue. Thursday layers rope climb gymnastics options by level, then runs a running + rope/double under + TTB EMOM that forces athletes to manage grip and breathing inside a tight window. Friday builds to heavy power snatch singles, then tests pure engine with a 20:00 machine watt or calorie test (shortened for Liberty). Saturday is a partner chipper with wall balls, pulling, DB snatch, and box work, followed by a short Mini Pump core piece.
**This Week’s Workouts:**
**Monday
9 a.m.: Murph
**Tuesday
Deadlift and Row/sit-ups
**Wednesday
Clean + jerk and burpees over bar/STOH/lunges
**Thursday
Rope climb skill work and Run/DUs/TTB
**Friday
Power snatch and 20-minute FTP retest (bike or row)
**Saturday
Partner workout! Wall balls/pull-ups/DB Snatch/BJO
