WE HOPE THAT EVERYONE HAS A HAPPY AND SAFE MEMORIAL DAY! WE WANT TO GIVE A SPECIAL THANKS TO ALL OF OUR ATHLETES THAT SERVE OUR COUNTRY WITH HONOR.

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Reminder: “Memorial Day Murph” is today! Make sure to come to the WOD time that you signed up for. 

We are excited to be able to support two local food trucks this year to keep a little more social distancing. Marmalade Coffee will be here from 7:30am to 11:00am serving coffee and smoothies, then we will have Dawgz n’ Leenks serving their specialty brats from 11:30am to 1:30pm!

If you ordered a shirt they will be available to pick up before your heat.

We can’t wait to see all of you crush “Murph”!

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WOD

“Murph”
Compare to 5/27/19
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
You will also have the option of doing this WOD as a team, so no excuses!

STIMULUS

DESCRIPTION
*Every Memorial Day, we perform the Hero Workout “Murph”, which honors Lt. Michael Murphy
*This is a longer, high volume bodyweight workout
*You can partition the pull-ups, push-ups, and air squats however you see fit
*A common option here is 20 rounds of 5-10-15
*There is also the option to wear a 20/14 pound vest (9/6 Kilos)
*Choose a rep scheme and variations that will allow you to complete this workout in 45 minutes or less
UPPER BODY MOVEMENTS
*Choose options for the upper body movements that allow you to complete the partitioned pull-ups in 1 set and the push-ups within 1-3 sets within the workout
*If a weight vest will prevent you from being able to accomplish this, we recommend completing the workout with just your bodyweight
WORKOUT OPTIONS
*See below for several options on how to partition the prescribed workout and modify the volume:
UNPARTITIONED OPTION
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

PARTITIONED OPTION A
1 Mile Run
20 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run

PARTITIONED OPTION B
1 Mile Run
10 Rounds:
10 Pull-ups
20 Push-ups
30 Air Squats
1 Mile Run

MODIFIED VOLUME A
1 Mile Run
10-15 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run

MODIFIED VOLUME OPTION B
800 Meter Run
8-10 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
800 Meter Run

AMRAP OPTION
AMRAP 45:
200 Meter Run
5 Pull-ups
10 Push-ups
15 Air Squats

MODIFICATIONS
RUN
2000 Meter Row
4000 Meter Bike Erg
100/80 Calorie Assault or Echo Bike
160/115 Calorie Schwinn Bike

PUSH-UPS
Reduce Reps
Elevate Hands (Box or Bench)
Knee Push-ups
PULL-UPS
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
300 Sit-ups (If No Pull-up Bar)
100 Inverted Rows
Dumbbell Plank Rows (100 Each Side)
Double Dumbbell Bent Over Row (100 Total)
Single Arm Bent Over Rows (100 Each Side)
Odd Object Bent Over Rows

WARMUP

200 Meter Run

2 Rounds:
30 Seconds Inchworm to Push-ups Video
30 Seconds Active Spidermans Video
30 Seconds Russian Baby Makers Video

200 Meter Run

2 Rounds:
30 Seconds Pausing Air Squats (3 Seconds in Bottom)
30 Seconds Dead Hang From Pull-up Bar
30 Seconds Front Plank to Push-up Plank Video

200 Meter Run

2 Rounds:
3 Strict Pull-ups
6 Push-ups
9 Air Squats
TEACHING
THE HIPS
Pull-ups
*The upper body volume will likely be the most challenging part of this workout
*Being aggressive with the hips on the kipping pull-ups can help you sustain solid sets throughout
*A big “hip pop” will allow for more of a “weightless moment”, which decreases the demand on the upper half
Push-ups
*The opposite is true for the push-ups, where we want to keep the hips locked in place
*Squeeze the belly, butt, and quads tight in the push-up to remain in one piece throughout the range of motion
Air Squats
*On the air squats, we’ll focus on the hips in terms of the range of motion
*In the bottom, the hip crease should pass below the top of the knees
*In the top, ensure you are bringing the hips in line with the shoulders, knees, and ankles to form one straight line
*With this being a repeat benchmark workout, good standards help ensure accurate scoring comparisons each time you do this
TIPS
RUNS
*Treat the first mile as a buy-in to the workout
*With a lot of work ahead, you should get into the gym feeling ready to attack the 3 bodyweight movements
*On the second 1 mile run, just get out the door and start moving
*The legs will feel heavy from the air squats, but try to increase your pace every 400 meters if possible
PULL-UPS, PUSH-UPS, AIR SQUATS
*For maximum efficiency, we recommend completing the pull-ups, push-ups, and squats as partitioned rounds of “Cindy”
*Going 20 rounds of 5-10-15 allows two muscle groups to rest while the other works
*Unlike the unpartitioned version, we are constantly switching the movement pattern
*We go from an upper body pull, to an upper body press, to a lower body press
*These built in “breaks” allow you to maintain a higher intensity, as you’re not as affected by muscle fatigue
*Aim for 1 set on the pull-ups and 2-3 sets on the push-ups
*The push-ups tend to go the quickest, so it can be helpful to break them up early and often (6-4, 5-5, or 4-3-3)
*Move steadily through the air squats to allow yourself to “reload” for the more challenging upper body movements
PRACTICE ROUND
2 Rounds
100 Meter Run
3 Pull-ups
6 Push-ups
9 Air Squats

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DAILY MINDSET

“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.”

~Jacob Riis

We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.

When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.

Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.

True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.