WE WANT YOU!  And all your friends and family to join us for Murph on Memorial Day!!
This year is our TENTH annual Memorial Day Tribute workout.  Since 2011 we’ve been hitting “Murph” in honor of Lt. Michael Murphy and all of our fallen heroes.  This has always been our biggest community event of the year, and there is no way that we would miss it.
Here’s what to expect for this year’s Virtual Murph:
– Zoom times so coaches can debrief you on the workout/scaling/modifying, etc … and of course, to give you a Pep talk and explain the WHY behind the WOD.
Public Zoom Heats For Murph – No Password Required
7am – Coach Mike
8:30am – Coach Kaitlyn
10am – Dr. Sarah and Cody
3pm – Coach Ginny
4:30pm – Coach Geoff

Join Zoom Meeting

Meeting ID: 864 6955 9789
No Password

-Start hydrating NOW
-Measure the 1 mile course from where you workout using Google Maps, or something similar.
-Get all your friends and family to do it with you!!
-Take a picture before, during or after of all your participants (even if its just you) so we can make a community collage.  Email to dan@crossfitfullpotential.com
-SCALE APPROPRIATELY!!  Here are some scaling options based on what you’ve been doing lately or if this is your first Murph:
  • EVERYONE should partition their reps!  Unpartitioned Murph is a cool test of fitness in competition or if you’ve been hitting it hard and done several Murphs in the past.
  • There are countless ways to partition the workout.  I typically suggest 20 rounds of Cindy (5 Pullup/10 Pushup/15 Squats).  Check out this article from SugarWOD for different ways to break it up: https://blog.sugarwod.com/all-the-ways-to-partition-your-reps-in-murph/
  • First Murph?  Consider a Half-Murph: 800m Run, 10 Rounds of Cindy, 800m Run
  • Haven’t been doing pullups or don’t have a good place to do them?  Change it up and partition 100 Pushups/200 Situps/300 Squats.  If you need to spice that up, do 100 Burpees/200 Situps/300 Squats.
  • Remember that the important thing is the intention – remember WHY we do Murph.  This is about paying tribute to those who gave the ultimate sacrifice in a way that they might respect or appreciate.  Hit it hard, and think about who we do this for.
-Join the Seal Legacy Foundation for a special Memorial Day Virtual Tribute at 5pm … follow this link to RSVP:http://email.robly.com/ls/click?upn=KqpAfxlWNyGmcpBWbLl-2BRglZ5rIqn9Akoimd6sJh7jrrdBm70CfE4M6rVainCOLg5gWG_6T-2FJpPp0DGQP21QyQGHQCoWfJ4qt-2BoSyHn3uweZZE2BKg4qhKWy2Kzd9fG27u9MYxFI9shEOviJKaB7Gf6tTEzBe6UV6O-2FNITPmbvNoollekJj7G7CvHttJc0lVMPUGnmKvJr6UVH4pcWqu-2FEMYf9ix1WRE9fVNJhCQ6-2F-2FQ6YoeyMZ51P3gBYEb26lZQvyArfe92syv4m0Nble7cSAkGiUKIczOtICsXp5fbXG-2FuHxDVQPhI297V0H9DXIsyIcJEy8kDBCRzgfWji-2FcOd7hCobUW2CxBUQrK7mAVdVw0fN2pXMRlNZqofeKDOL9UfhbbBbEyHNLx4eJwXJcUtar71gJyrgnESN4IGL79TA4KEPzCBOyKOypQDmkoHY8KKT2VnxZXvLv97nUfO0J-2BjrxVnbWjhnr0efE9iiSbmeHjZQvU-2BVUxzZ8t-2FH1KIIsQInnGgR9BBaBqjMAswwpGW7W0Xs-2FVLLPxoQOGdkpMfYIjyto-3D
Categories: WOD

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