CrossFit Roots will be closed on Monday in observance of Memorial Day.  

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Memorial Day Murph & Shop Breakfast, 9-11am

Join us today for a Memorial Day workout to honor our fallen heroes. We will do the workout Murph. Bring a potluck breakfast dish to share for afterward. First come first serve on the vests!  Workout warm-up, set-up, and kick-off will start promptly at 9am.

SEE YOU AT 9AM!

See below the four different ways you can do this workout (including scaled and team options):

As always, we will scale as necessary.  For tomorrow, here are your options:
1. As written and with a 20 pound vest (we have 7, first come, first serve)
2. As written without a weight vest
3. As written but with 1/2 pull-ups, push-ups, and squats (50/100/150)
4. In a team of 2.  Partners run alternating 400s and split the pull-ups/push-ups/squats.  One partner can work at a time.