Workout of the Day 5/27/24 “Memorial Day Murph”

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. While under enemy attack, he knowingly left his position of cover to communicate his team’s location and request support. 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.

Murph on Memorial Day
//Mon. May 27 from 8:00- 10:00am
// Doors open at 7:30am
//Click here for your heat time on Sign Up Genius
// $20 drop-in fee for all non-members
// Join us for a Free Burger Cookout after Murph!

Kids Camp
// Camp 1: May 28- May 31st
// Camp 2: June 17- 20th
// 9:30am- 11:30am
// Ages 6- 13 years old
// Click here to register for Camp 1
// Click here to register for Camp 2

May Giveaway
//We’re offering a CrossFit 51 gift certificate to invite a friend/ family member to join us for a FREE month! Pick up a gift certificate at the front desk for a friend & invite them to join the fun from May 1st- 31st! (*This offer excludes Memorial Day May 27th)

Barbell Club// Sat. June 1 from 8:00-9:00am
Saturday Open Gym // 9:00- 11:00 am

Friends and Enemies Week
// Free Trial Week June 3-8
// Includes all Bootcamp & CrossFit Classes!

Midwest Fall Classic 2024
// Sat. Sept. 28th
// Teams of 2
// Registration Opens Mon. June 3rd on Competition Corner

For time (60 min cap)
1 mile Run
100 Pull-ups (Banded Pull-ups/ Ring Rows)
200 Push-ups
300 Air Squats
1 mile Run

*Target time: sub 40 minutes
*Break up the Pull-ups, Push-ups, and Squats however you see fit, but you must start and finish with the run.
*Run: Pacing on the run should be moderate (70%) and not attacked until the last leg of the second mile (200-300m left).
*Pull-ups: Athletes should work in small, quick sets regardless if they are partitioning or not.
*Push-ups: Athletes should approach these in small, quick sets similar to pull-ups.
*Air Squats: Find a steady pace on these squats and stick to them throughout the workout.

*Log your score in Beyond the Whiteboard

Cool Down/ Mobility
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)

“The legacy of brave men and women who have fought and died for their country is the freedom we enjoy as Americans.”
– Lucian Adams