ANNOUNCEMENTS 📢
✍️ COACHES SURVEY – We Want Your Feedback! Help us keep CFQ awesome—take a minute to share your thoughts on our coaching team. It’s quick, anonymous, and organized by coach. Here is the link that was shared via email.
🇺🇸 MEMORIAL DAY MURPH 💪
What Is Murph?
Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.
Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.
“Murph”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
Partition as needed. Below are some suggested partitioning options.
Wearing a 14/20-lb vest is optional.
Important:
Only athletes who are proficient in all three movements should attempt the workout unpartitioned.
Weight vests should only be used by athletes who are confident in their movement quality and have previously completed similar volume without a vest.
—————————-
20 x
5 Pull-ups
10 Push-ups
15 Air Squats
—————————-
10 x
10 Pull-ups
20 Push-ups
30 Air squats
—————————-
5 x
20 Pull-ups
40 Push-ups
60 Air Squats
—————————-
33 x
3 Pull-ups
6 Push-ups
9 Air Squats
+ 1 round of 1-2-3
—————————-
20 x
5 Pull-ups
5 Push-ups
15 Air Squats
5 Push-ups
***********************************
———FITNESS OPTION———
“Half Murph”
For time:
800m Run
50 Pull-ups or Ring Rows
100 Push-ups
150 Air Squats
800m Run
*Partition as necessary