Tuesday, May 26, 2015

photo(930)Murph 2015: We loved the patriotic colors and the push! Mahalo to everyone who came out to commemorate our fallen service members, who gave their lives so we can enjoy freedom. And shoutout to our CrossFit Upcountry athletes who completed “Murph” for the first time!

052615 WOD

A. EMOM 6:00

Min 1: Row 150 meters

Min 2: Run 100 meters

Min 3: 10 hollow to arch turns to left; 10 hollow to arch turns to right

B. Take 10 minutes to find max standing broad jump distance

C. Every 3:00 for 15:00

Run 200 meters

10 box jumps (24/20)

15 Russian kettlebell swings (70/53)

C. Mobility

2:00 / side: rollout on quads with barbell or foam roller

1:00 / side: couch stretch



05 2015

Monday, May 25, 2015 – Memorial Day


photo(662)#tbt to July 2014: The last time we did “Murph.”

HOLIDAY SCHEDULE NOTICE: We will have ONE class only at 8:30 a.m. in observance of Memorial Day.

052515 WOD

A. Group warmup

B. Movement prep

C. “Murph”

MurphPartition reps any way; add a weight vest or body armor, if you choose. Scaling options will be available, including Team Murph, where partners will split reps and partition any way.

“Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28, 2005. He was awarded the Congressional Medal of Honor after his death.

The workout was one of Murphy’s favorites, and he’d named it “Body Armor.” It first appeared on CrossFit mainsite Aug. 18, 2005.

>> On-Ramp

“Half Murph”

800-meter run

50 ring rows

100 push-ups

150 air squats

800-meter run


Michael Murphy’s story inspired “Lone Survivor,” a harrowing, must-see film about sacrifice and brotherhood. Watch this movie if you haven’t already!



05 2015



In observance of Memorial Day, we will hold one class at 8:30 a.m. Monday. Hero workout will be announced Sunday evening. Please mark your calendars. Have a safe and happy holiday weekend!



05 2015