**Memorial Day Schedule – We will be open for group coaching sessions at 8:30, 10:00 and 12:00 at Invictus Downtown and 8:00, 9:30, and 11:00 at Invictus Point Loma. Private coaching sessions will be held by arrangement with your coach.**
Workout of the Day
In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors
For time:
Run 800 Meters
immediately followed by…
Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)
immediately followed by…
Run 800 Meters
immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats
immediately followed by…
Run 800 Meters
————————–
“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell
The above workout is a combination of the CrossFit workouts “Nate” – named after Nate Hardy, and “Murph” – named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.
For more information about Lt Murphy, please also check out the feature-length documentary “Murph the Protector,” which was produced with the help of our friends from Kill Cliff.
Murph no vest. Can’t remember for sure but I think this is the first time I did the pull-ups RX, albeit they took me forever. Was shooting for under an hour but, didn’t make it. Oh well this one is all about the respect!
Great memorial day WOD, 32:40 ma time,
the run was a little bit heavy, mostly the temperature from over here in Juarez Mexico is really hot and a little bit humid, making the run heavy.
Thank you Invictus for posting the wod!!
“Two Heroes” 28:57 (did it earlier today so I didn’t see the edited 3 rounds for Murph). Used red band for ring dips and 20# in each hand for seated DB presses. Also pushups were done on my knees and on parallettes. So very thankful to those who have made the ultimate sacrifice.
40:00…. Thank you and God bless all who have served as well as your families, who also sacrifice just as much..
1/2 Murph (no weight vest) – 28:03
My Memorial Day Tradition:
Murph. Rx (including 20# vest): 40:13
I wanted to get sub 40 but that is a bit selfish. This workout isn’t about my score, its about being in the suck, pushing through, and honoring our fallen.
Never forget.
My wife and I did Murph, and my 9 year old daughter joined us, she did Smurph and crushed it!
Didn’t time it today it was more about doing this workout for our fallen troops who have given the ultimate sacrifice. Thank you to all our troops. Last year was the first time doing murph on Memorial Day, this one was even better how you combined it.
In memory of those we have lost to the fight for freedom!
43:34
800m run
“Nate”
Bar dips
Strict HSPU
45# KB swings
800m run
“Murph” w/o 20lb vest
800m run
35:21
Rings dips
I had never been so happy to see anything as I was to see the third and final round of 800 m run
Scaled but I won’t bother with the details because today’s workout was about so much more than the numbers. Thank you to everyone who has ever put on a uniform, stood on a wall and said “nothing is going to get by me tonight. Not on my watch.” Special thanks to Jeremy whom I’ve never met but seems like a true man of honor. Here is a photo of my home gym. It’s hard not to think about our nation’s heroes when this is staring you in the face every morning. I didn’t serve but I worked with the Marines… Read more »
Didn’t do posted workout today. Always have done Murph with the crew on Memorial Day. Its’ 88 degrees and humid in New Orleans. 😉
“Murph” 39:42 Rx (No weighted vest though. 10:12 PR!)
Nice job. Great time!
34:58
Scaled Ring Dips for Muscle-Up’s
3 rounds of part 2; wasn’t sure but was feeling it today in honor of Memorial Day and our Heroes.
God Bless our armed forces and those that have served; you are amazing.
Good work Chris…you were correct to assume the Murph portion was three rounds. It has been fixed on the website now.
19:40 run scaled to row
28:56 – subbed dips for the muscle ups – The rest was Rx – was fighting a sinus infection so the runs did me good – happy Memorial Day!
19:04 RX and UB. Still not sure if the Morph portion was supposed to be one round or 3, but I did it as written. God bless our heroes on Memorial Day!
That is damn impressive!!
Thanks man
Is the Murph part supposed to be just one round?
SHOOT! I was exhausted and a glass or two of celebratory champagne in after our regionals when I posted the workout last night…it is supposed to be three rounds of the Murph portion. Website is correct now.
Glad I did this before you changed!! I don’t know if I coulda made 3 rounds of the second part. I was beat! Congrats to invictus over the last few days! Was fun to watch!
Thought is seemed a little friendly , I’m afraid I saw this too late to redo it ,
Ring dips not muscle ups and hspu to 1 ab mat shoulder mobility still not quite there yet but getting better all the time
26:08 .