Join us tomorrow, Memorial Day, for the 9am holiday training session as we take time to honor those who have paid the ultimate sacrifice in defense of our nation. At CrossFit Malibu, alongside many other gyms, we undertake “Murph” (more information below), the hero workout created in memory of Navy SEAL Lt. Michael P Murphy, who gave his life fighting alongside his brothers in arms on June 28, 2005 in Afghanistan. He was awarded the Congressional Medal of Honor. The CrossFit Hero workout that has become a ritual on this day was named after Lt Murphy, as it was one of his favorites. It first appeared as the workout of the day on August 18th 2005- the third hero workout to have been created to honor fallen soldiers, first responders and other individuals in service.
Please arrive at 9am, as this is run like a typical group class- but will take a bit longer due to the length of the workout and to figure out logistics with what is usually a larger attendance. Also consider staying afterwards to head over to Howdy’s for an early lunch.
The workout, done as Rx is: For time complete 1 mile run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run partitioned as desired- if you have a 20# weight vest wear it. As usual, we will help you scale and/or modified in a way that makes sense for your individual situation. So don’t skip the workout due to lack of ability, fitness deficiency or injury. There will be SOMETHING you can do to honor those who have served. Many options will be listed on the chalkboard and many more options exist. Please join us.
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.
• 1 mile Run• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
