Tues 05.22.12

Memorial Day Weekend

Who’s hanging around town? This weekend, we’ll offer ONLY the 10 am class on Saturday, and ONLY the 12noon class on Monday.

Join us for a special Memorial Day Murph WOD Monday at noon.

Murph is the most famous of the Hero WODs – CrossFit workouts named in memory of fallen heroes. Hero WODs are more grueling workouts than we typically do at CFM, but instead of being overwhelmed by the volume of work, focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom.
There are 4 different workloads to choose from, as well as a partner option:
  • Murph: Straight through, in order – 1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run (weight vest optional)
  • Murph, Cindy-style: 1 mile run, then chop up as needed – 100 pull ups, 200 push ups, 300 squats – end with 1 mile run
  • Smurph (1/2 Murph) – 800 meter run, then chop up as needed -50 pull ups, 100 push ups, 150 squats – end with 800 meter run
  • Mini Murph – 800 meter run, then chop up as needed – 25 pull ups, 50 push ups, 100 squats – end with 800 meter run

Murph Cindy-style, Smurph, and Mini Murph can be done with a parter who shares the workload with you. Murph must be done by yourself, straight through.
Spectators are invited and drop-in visitors are also welcome, provided they are conditioned enough to safely complete the workout. Drop-ins are asked to make a $20 donation to the Wounded Warrior Project.
Thanks to CrossFit High Voltage for sharing these scaling options. If you’re ever in Burbank, CA, pay them a visit!

Goal Setting

Watch your inbox for an email from Lis about setting your four-, eight- and 12-week goals!

That’s right, we rearranged the blog today. Today’s Workout of the Day can now be found below the picture…

Melvin, our new member and talented artist, gets started on the mural. It will be done by week’s end! (AND we got a new camera with a fancy time/date stamp that I’ll remove for future pics :))

Workout of the Day

8 rounds for total reps:
30 sec max Burpee broad jumps
30 sec rest
30 sec max Lateral Plyo Skier Hops 20″
30 sec rest
30 sec max Sit Ups
30 sec rest

 

 

Join the discussion 5 Comments

  • Kenley says:

    Please tell me someone came this morning????? I will really feel bad if you got up for only me at 6am and I didn’t wake up!

    • LisSaunders says:

      That’s cool, Kenley, if you won’t wake up with me, my buddy Patrick will! You’re off the hook again today… Patrick was here today and yesterday. Thanks Patrick! Nice job today… you too, Carolyn (she’s my hot 7am date!)

      Doc Cohen also promised to join us at 6am and stood us up. ACCOUNTABILITY, people! 🙂

  • Vabs says:

    Hey Lis, wanted to give you a public thank you. I’ve been doing crossfit for a while now. Post injury I really lost my mojo and excitement of coming into the gym, or looking the night before for the wod. I’ve found it now with CFM. I’m down 7 lbs so far, mostly water weight. But I am seeing progress. The gym is an amazing place, and is definitely a place you check your ego at the door. Again thank you for everything.

    • LisSaunders says:

      Awww, schmoopie. Thanks Drew. Glad we could help you find your mojo again! Thanks for checking your ego at the door and focusing on hard work and progress in the gym. That focus brings results!

  • Kenley says:

    I need a nanny. I literally forget to eat and sleep, then I crash and can’t wake up.

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