Sweaty Saturday, 5/29 + "Murph" Memorial Day, 5/31

Happy Memorial Day Weekend!

This Sweaty Saturday partner workout is designed to get your prepped for Monday’s traditional Memorial Day WOD, “Murph”!

For more info on Murph, check out the description below.

Note that we’re running a Saturday schedule Memorial Day Monday. Please sign up for 8am, 9:15am, or 10:30am on MINDBODY.

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SATURDAY, 5/28

3 rounds for time:

• Partner 1: Row 1000m or Run 800m

• Partner 2: As many rounds as possible of:

  • 10 Burpees Over the Dumbbell

  • 20 Dumbbell Clean and Jerks (50/35 lbs)

  • 30 Double Unders

Switch when Partner 1 finishes the row/run.

MONDAY Memorial Day, 5/31

“MURPH” WOD

For time:

• Run, 1 mi

• 100 Pull-ups

• 200 Push-ups

• 300 Air Squats

• Run, 1 mi

Weight vest optional!

If you choose to partition the reps, we recommend 20 rounds of:

• 5 pull-ups

• 10 push-ups

• 15 air squats

AKA 20 rounds of "Cindy."

“Murph” is a classic CrossFit Hero WOD honoring Navy Lieutenant Michael P. “Murph” Murphy, who was killed in Afghanistan June 28, 2005. The WOD, originally called “Body Armor,” was Murph’s favorite, and it was renamed for him posthumously. The “Murph” WOD is traditionally done on Memorial Day Monday in honor of him and the others who have given their lives in service of their U.S. military duties.