Memorial Day

 

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

                          John F. Kennedy

On Tuesday , we will honor Michael Murphy. 

CrossFit introduced Murph as an official Hero workout in 2005. But the phenomenon of Memorial Day Murph was born organically within the affiliate community.

Watch: “Memorial Day Murph: An Origin Story”

Thursday

For TIME:

10-9-8-7-6….1

Bench Press (50% 1RM)

1-2-3-4-5….10

Pull-UPs

Nutrition 101: Part 2 – Protein

Protein stands as the fundamental building block of the human body, forming everything from muscles and bones to enzymes and neurotransmitters through its component amino acids, nine of which are essential and must come from our diet. Protein is also probably one of the most common words you hear as a CrossFit athlete.

Wednesday

AMRAP in 14min of:

 7 Hang Power Cleans

 7 Front Squats 

RX= 155/105

Tuesday

E4MOM for 28min (7 RUNs):

 200m RUN

“NOTHING WAS EVER GREAT UNLESS AT SOME POINT YOU DOUBTED YOUR ABILITY TO ACHIEVE IT."

OLLIE OLLERTON

Former Royal Marine Commander

Monday

For TIME:
 30 Toes-2-Bars
 20 Burpees Over DB
 10 Alternating DB Snatches
  24 Toes-2-Bars
 16 Burpees Over DB
 8 Alternating DB Snatches
 18 Toes-2-Bars
 12 Burpees Over DB
 6 Alternating DB Snatches

♀ 50-lb dumbbell
♂ 75-lb dumbbell

The price of freedom is eternal vigilance.