***Invictus will be open for holiday schedule on Memorial Day. Our groups will meet at 8:00 a.m., 9:00 a.m. and 10:00 a.m. at our Point Loma location and 8:30 a.m., 9:30 a.m. and 10:30 a.m. at our Downtown location. Additionally, our Competition groups will be performing “Murph” at 7:00 a.m. at the Downtown location.***
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
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“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.
A. Bryan – “Murph” – 20# vest, partitioned – 55:11. Christy – no vest, partitioned 54:24.
“Two Heroes” as Rx: 28:50
Joined the class for Murph today. 2nd time doing it, first with the vest. Rocked a 43:58 Rx this year which was faster than last year with no vest (don’t remember the time). Did the Cindy partition. Thankful for the service and sacrifice of others. Happy Memorial Day everyone!
Did murph today. First time with 10# weighted vest for the entire wod. (Last year just used it for the run) 48:50 My group does Murph at a local park. Makes it quite interesting for pullups. The bar was so fat I cant get my hands around 🙂 Had a great group of about 30 complete together! 2 tear jerking moments. Last one to finish, woman who still has about 75# to lose, had a band of sisters join her to complete the run:) My asthmatic 11 year old son had tears in his eyes when he finished because he… Read more »
Did Murph with 20# vest: 34:29…broke up the sets mostly 10/20/30
I thought I’d just do Murph today. Ended up at 52:59 without weightvest. After I was finished I realized that one mile isn’t 1200 m but 1600 m -.-. Anyway, pretty satisfied with my result. Did it as 20 rounds of Cindy. Without weightvest.
Just out of curiosity: to do it as Rx’d, do I have to take a weight vest or is that optional?
As Rx….31:31
Grateful for the service and sacrifice of others.
Been awhile since I posted still been squeezing the workouts in tho….did murph with vest today 48:16 Rx
48:30 Rx