***Invictus will be open on Memorial Day for a holiday schedule – which is the same as our typical Saturday schedule.***
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.
Thank God for all those who laid down there life for our freedom. Most of all the Lord Jesus Christ who liberated us from sin. Acts 13:37-40 KJVS
[37] But he, whom God raised again, saw no corruption. [38] Be it known unto you therefore, men and brethren, that through this man is preached unto you the forgiveness of sins: [39] And by him all that believe are justified from all things, from which ye could not be justified by the law of Moses. [40] Beware therefore, lest that come upon you, which is spoken of in the prophets; …
35:26 SC
8 Dips/L-Seated DB Presses 12,5kg/16kg swing
supine ring rows/push-ups/air squats
4:09
7:20 @ 8 Ring Dips + 8 / L-Seated 2 x DB 25 kgs Presses / KB 16 kgs
4:19
12:05
4:23
45’42” ? Ring MU was scaled in kipping!
ALL RX with strict ring MU and strict HSPU no abmat 42:13, very long workout and running was not that easy as usually is 😉
Long one, i did it with ring dips and last round of HSPU was with kipping.
Total time 43:10
Busy day today with a lot of family stuff going on. We only had a little time so my son and I did a quick partner chipper after 4 sets of strict shoulder presses.
95/95/95/105. 6 reps each
60 air squats
60 box jumps
60 30 lb ball slams
60 dips
60 pull ups
100 walking lunges
11:21. A bit of distance between stations but just tried to move fast since it really wasn’t a lot of work.
28:18
Run on treadmill/ 8 ring Dips/ didn’t bring grip aid for pull ups so subbed supine ring rows w/ feet on 24″ box.
This was a good one. I don’t normally enjoy anything over 15-20 min but this felt good to get in. Wanted to hit in the 26 but I’ll take it. Thanks Invictus. I love this programming.
Second session of the day focused on gymnastic accessory work:
Strict HSPU EMOM:
1&2: 5 with 3 abmats
3&4: 3 with 2 abmats
5&6: 2 with 1 abmat
Inmediately followed by 1min AMRAP kipping HSPU w 2 abmats
Ring dips EMOM:
1-3: 3 negatives
4-6: 3 weighted negatives
Ring muscle up progression:
3 rounds of:
3 reps of 3 swings + 1 ring pull up
90 sec rest
I’m aiming to work twice a day for at least 3 days a week, looking to complement the daily work and attack some weaknesses and areas of improvement
32:14 – I did 4 – low ring progression
HSPU off a 30″ box in pike
I also added the reps to the Murph portion to make it half Murph.
We’re also having gusts up to 30 MPH so the runs were interesting.
We didn’t do Murph yesterday, due to lack of someone to watch our kids, so we’ll hit it this coming Sunday.
36:23
Used green band on dips for Round 2 & 3
Half dome foam roller under head for HSPU
Appropriately tough in the Texas heat. Had two interruptions in the garage gym. About two minutes total.
25:03
Subbed 2000m AssaultBike for running.
I was right there with you Chad G…I had it in my head that I was taking today as a rest day…watching the Yankee game and having a beer. That lasted about 2 innings in and I felt like a bump on a log…had to head out to my gym. I think the only part of the workout that I was totally dreading were MORE PUSH UPS….PLEASE INVICTUS….NO MORE PUSH UPS THIS WEEK!! Time – 27:46 800m run – 3:51 4 banded ring MU 8 SHSPU 16 KB Swings @ 16kg 5:29 800m run – 4:05 15 Pull Ups 30… Read more »
Feels good afterwards though, no more guilty feelings.
As Rx 26:32…was not so sure about thus today after my almost Murph yesterday, but when my 8 year old daughter asked to work out with me how could I say no.
Always great when the next generation joins in.
33:25. Had to break up the 2nd & 3rd rounds of mini-Murph into sets of 8 pull-ups, 15, push-ups, and 23 squats.
Did Karen vs. Annie yesterday (16min on the nose) and felt a good lower body soreness this morning! Worked on my deadlifting today and got up to around 85% of my 1-RM and then did 10 RFT of 15 DLs at 135 and 15 push-ups. 16:07. Lifted with my wife and 7 month old son and we had a blast!
Thankful for the opportunity to push myself and be a part of this group. Enjoy the day all and happy birthday Chris!
Handstands are coming along
A.24:05
Good morning for remembering all the fallen brothers and sisters.
Then
Backsquat doubles up to 90% then go for a heavy single hit 375
Then backsquat body weight plus #100 max reps 12 at 295
I scaled the Nate part of the wod and modified the Murph part to do a complete half Murph
800 mts run
3 rounds: 8 dips, 8 L-seated DB presses (18 kgs), 16 hybrid kb swing (24 kgs)
800 mts run
5 rounds: 10 pull ups, 20 push ups, 30 air squats
800 mts run
Time: 46:46
That last “run” was dreadful, it took me 6:46 to complete those 800 meters, what a wod
This may or may not be me after finishing ?
Love the pics. Always fun to see what the team is up to.
I had to totally fight the temptation! Luckily the lawn needed to be mowed! Pushed an acher!
Murph Rx 23# vest – 40:41 thanks to all who serve and protect.
Murph rx 29:28 20lb vest
That’s ridiculous bro
seconded, that’s blazing fast
Thanks hit the first mile in 6:28 new I had a shot to break 30 and dug in
I’m pretty sure I can’t run a 6:28 mile… WITHOUT a 20# vest
That is awesome.
Crushing time – well done.
Damn. Well done.