info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Hero WOD Prep : 5/8/19

‘Mini Murph’

Each Memorial Day CrossFitters around the world complete the Hero WOD, “Murph”.   Murph is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was awarded the Congressional Medal of Honor and was killed in Afghanistan June 28th, 2005. Murph is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.  In preparation for this upcoming event, we will do a trial run Mini-Murph. A chance for you to test things out with a vest, or without, and see how you will perform the WOD.

Mini Murph will scale all reps between the runs, and the run distance is dependent on the level you choose.  

Rx Plus – Men 20#/Women 14# Vest

All reps will be done in order, to their completion, before moving on to the next movement (un-partitioned).

Anyone that would like to do the WOD this way must get a thumbs up before doing so. 

Rx – Men 20# /Women 14# Vest

Executing the WOD this way, even when done partitioned, is aggressive.  Even if you are a typical Rx athlete, this may not be the right decision for you.  When in doubt, ask for a suggestion, or use Mini Murph to help you decide.

Performance/Fitness – No Vest: Partitioned Reps

Breaking Up Sets

When breaking up sets, the most popular ways to do so are as follows:

Mini Murph (10 Rounds) – Full Murph (20 Rounds) of:

‘Cindy’

5 Pull-Ups

10 Push-Ups

15 Air Squats

OR those who are not great at large sets of push-ups prefer…. 

5 Push-Ups

5 Pull-Ups

5 Push-Ups

15 Air Squats

NEW MILE RUN

Our mile loop is under construction so our course has changed.

You will stay tight to the left side of the road the entire time – Take a LEFT at the end of Morse Drive and head toward Severance Corners/Colchester.  At the Essex Mini Storage Sign, you will turn around and run back to 802.

THERE WILL BE MANY BODIES GOING AROUND THE CORNER MAKING THEIR WAY ONTO THE SIDEWALK OF KELLOGG ROAD.  THIS IS A BUSY INTERSECTION AS CARS COME AROUND THE CORNER.  PLEASE STAY OUT OF THE ROAD AND SINGLE FILE.  

Extra Work

This movement is tough! Please check out ways to scale…

 

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