It’s Murph - Monday, May 20th, 2024

It’s Murph

It’s Victoria Day which for us annually means we do the Hero WOD Murph. We wrote a blog about Murph last week. This is one of the more gruelling workouts in CrossFit. It’s hard, it’s meant to be, it’s a hero WOD, and hero WOD exist because we’ve lost a fallen Hero.

As mentioned last week, this WOD is in honour of Lt. Michael Murphy. We give a 2 hour time cap for this one, it will take awhile. Murph is very much about community.

For those of you who are unable to run due to injury, we are asking that you bring either a weight vest or a backpack that is already weighted with books, we will not be giving a bike as an option for a sub for the mile runs. Instead we will be giving you a Ruck (weighted walk) to a shorter distance.

As much as this WOD is about honouring a fallen American Hero, it’s also about community. Doing the WOD side by side with your fellow CFI community. Please expect to stay until everyone has finished the workout.

Reminder this WOD is at 9am. Please do not be late, we need to get right into the warmup so you can get after it, as it’s a long one.

Monday, May 20th, 2024

WOD:

Murph
For Time:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

RX 20lb/14lb Vest

**Please note that if you’re unable to run due to injury you will be doing a shorter distance ruck (walk) please bring a backpack weighted already with books. The sub for the 1 mile run will not be a bike. Everyone is outside either running/rucking/walking.

Check back each night at 8pm for the next days WOD .
Contact us: Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5 Phone: (705) 444-0006 Follow us on Instagram @crossfit_indestri