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.
Murph on Memorial Day
-Doors will open at 7:30am
-Monday, May 29 from 8:00-10:00am
-Click here to Sign up on Eventbrite for heats 8am, 9am, & 10am
-Drop-in fee for non-members $20
Burpees for a Cause
-Sat. Jun 10 at 9:00am
-Please join us in raising funds for a local firefighter, Harrison Moseby.
-He’s been fighting cancer & we need your help with funding his cancer treatment.
-For every $1 donated= 1 Burpee will be given to the coach of your choice
-ALL donations will go directly to his GoFundMe Page by clicking here
-Read his full story on his link posted above
Midwest Fall Classis 2023
Sat. Oct. 7th
// Early Registration Sun. June 4
//Teams of 2
// M/M or F/F Pairs
// Rxd, Scaled, Masters 35+
// Average age needs to be 40+
51 Kids Camp is Back!
Camp 1: May 30- June 2
Camp 2: June 26-29
//Day camp from 9:30-11:30am
// Ages 6-13 yrs old
// $100 per kid/ $75 for sibling
// Email info@crossfit51.com to reserve your child’s spot!
Arbonne// Give your body a nutritional reset! Next 30 Day Challenge begins June 5th! // Check out all of the 100% Vegan & Gluten-Free Supplements & Products by clicking here! Contact Michelle directly with any questions!
1st Phorm// // Click here to view 1st Phorm’s full product line to help you reach your fitness goals! Please see Nizam for your orders
Saturday Bootcamp// 8:00-9:00am
Saturday Open Gym// 9:00-11:00am
***Heats only at 8am, 9am, and 10am! No classes for the remainder of the day.***
Workout of the Day
Memorial Day WOD “Murph”
For Time (60 min cap)
1 Mile Run
100 Pull-ups (Jumping Pull-ups/ Ring Rows)
200 Push-ups (Modified Push-ups)
300 Air Squats
1 Mile Run
Optional: Weighted Vest 20#/14#
Run Substitute: 150/120 Calories (Assault Bike) 120/96 Calories (Echo Bike)
Strategies on Partitioning the Reps:
- 20 rounds of 5 Pull-ups, 10 Push-ups, 15 Squats
- 20 rounds of 5 Pull-ups, 5 Push-ups, 15 Squats, 5 Push-ups
- 10 rounds of 10 Pull-ups, 20 Push-ups, 30 Squats
- 10 rounds of 10 Pull-ups, 10 Push-ups, 30 Squats, 10 Push-ups
Goal is sub 40 min
*Run: Pacing on the run should be moderate (70%) Slow down last 100m so you’re not exhausted before the rig work.
*Pull-ups: Work in small, quick sets regardless if you are partitioning or not.
*Push-ups: Breaking these up early will assist in avoiding burnout. Try to get off your hands when not performing reps to reduce the time under tension.
*Air Squats: Find a steady pace on these squats and stick to them throughout the workout. When resting, shake the legs out to help keep the legs from seizing up or getting too tight.
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)
“Our debt to the heroic men & valiant women in the service of our country can never be repaid. They have earned our undying gratitude. America will never forget their sacrifices.”
-Harry S. Truman
