Memorial Day Murph 

“Murph”
For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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. 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. 

Arlington National Cemetery - Arlington, Virginia.

Arlington National Cemetery – Arlington, Virginia.

Memorial Day Murph

Join us today at 9am to honor our country’s fallen soldiers and do the hero workout Murph. Sign-up is required. Click here to visit MBO and reserve a space.
 
Don’t forget! Please bring something to share at the potluck.
 
Read below for details on scaling options, the history behind CrossFit.com’s hero workouts, and the potluck to follow the event. 

SCALING OPTIONS
As always, we will have scaling options. We will help guide you if you’re not sure which option is for you, but here they are in advance. 
1. RX – as written and with a 20 pound vest (we have 7, first come, first serve). The 20 pound vest is for male AND female for RX, there is no “women’s weight.” The vest mimics the weight of body armor and you can’t scale body armor, bad things happen. There is no scaling the weight vest weight.
2. BODY WEIGHT – as written but without a weight vest
3. BODY WEIGHT plus bands/knees – as written, without a weight vest, and using bands for pull-ups or doing push-ups on knees
4. HALF MURPH – full or half run distance but with 1/2 pull-ups, push-ups, and squats (50/100/150)
5. TEAM MURPH – in a team of 2, partners run alternating 400s and split the pull-ups/push-ups/squats. One partner can work at a time.

THE HERO WORKOUTS
Fallen but Never Forgotten – the CrossFit Hero workouts explained.

POTLUCK
Please stick around after the workout to rest, recover, and join in on a potluck breakfast. If you plan to stay for breakfast, please bring an item to share. 

Questions? Post to comments. 

Memorial Day Murph Tomorrow! 

2015 Regional Event 4
For time:
Handstand walk 250 ft.
Then,
2015 Regional Event 5
1-rep-max snatch

Mike showing high elbows in the sumo deadlift high pull.

Mike showing high elbows in the sumo deadlift high pull.

Memorial Day Murph Tomorrow!

Tomorrow is Memorial Day Murph. Here’s what you need to know:

  • Class starts at 9am. We’ll do a short warm-up, get everyone’s scaled option dialed in, and get going.
  • We’ll have many scaled options. You can read through them here. 
  • Potluck to follow the workout, please bring a potluck item to share if you plan to stay for food.
  • Read all the details here.

Questions? Post to comments. 

Memorial Day Weekend Schedule 

Half of Event 3 from the 2015 CrossFit Regionals:
For time:

800m run
25 overhead squats (135/95)
50 GHD sit-ups
75 double-unders
25 sumo deadlift highpulls (135/95)
50 box jump overs (20/24)

Adrianne putting in some work at the track. Don't forget - weekly track workouts at 12:30pm on Thursdays!

Adrianne putting in some work at the track. Don’t forget – weekly track workouts at 12:30pm on Thursdays!

Memorial Day Weekend Schedule 

We hope to see you this weekend for the annual Memorial Day Murph on Sunday! See the weekend schedule below. Read about the Murph Memorial Day event here.

Saturday: Regular class schedule (8:30, 9:30, 10:30)
Sunday: Memorial Day Murph at 9:00am. Potluck to follow. Read all the details here.
Monday: CrossFit Roots will be closed on Monday, May 25th.  Enjoy Memorial Day and take a moment to to say thank you. 

From the CrossFit Journal: No Rest for the Foolish 

From the 2015 CrossFit Regionals:

Tommy V

For time:
115-lb. thrusters, 21 reps
15-ft. rope climbs, 12 ascents
115-lb. thrusters, 15 reps
15-ft. rope climbs, 9 ascents
115-lb. thrusters, 9 reps
15-ft. rope climbs, 6 ascents

Intimate time with the shop wall.

Intimate time with the shop wall.

From the CrossFit Journal: No Rest for the Foolish

It’s 8:00pm and Eric gets home from teaching Foundations. I have to coach at 4:40am the next morning to teach the AM classes. He walks in the door and I say, “Want to watch an episode of Game of Thrones?”

Deep down I’m hoping he’ll cave in and say yes even though we both know that watching an hour show is not what will set us up for the best sleep that night – or the best performance in our workouts the next day.

In this article by Bill Starr, he reminds us of how those little decisions add up to affect our performance in the gym. We often chase performance with training and nutrition but forget the simple, and quite easy, element of rest and recovery in regard to the numbers we are able to put up at the shop.

No Rest for the Foolish

The article was a good reminder to trade the TV for a book and an early bedtime for an easier wake-up. 

Do you put sleep at the same level of importance as nutrition and training? Post to comments. 

The Annual Memorial Day Weekend Murph! 

From the 2015 CrossFit Regionals:
Randy
For time:
75 power snatches (55/75)

Top times at the South Regional:
Men – 2:35.5
Women – 2:35.3

Join us on Sunday to honor our countries' fallen Heroes and do the workout Murph.

Join us on Sunday to honor our country’s fallen Heroes and do the workout Murph.

The Annual Memorial Day Weekend Murph!

Join us this Sunday, May 24th at 9am to honor our country’s fallen soldiers and do the hero workout Murph. This is an annual event that many many Roots athletes come out for each year. Read below for details on the workout, scaling options, the history behind CrossFit.com’s heroes workouts, and the potluck to follow the event.  

THE WORKOUT
 
 “Murph”
For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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. 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. 

SCALING OPTIONS

As always, we will have scaling options. Eric and Nicole will be there on Sunday to help guide you if you’re not sure which option is for you, but here they are in advance. 
1. RX – as written and with a 20 pound vest (we have 7, first come, first serve). The 20 pound vest is for male AND female for RX, there is no “women’s weight.” The vest mimics the weight of body armor and you can’t scale body armor, bad things happen.
2. BODY WEIGHT – as written but without a weight vest
3. BODY WEIGHT plus bands/knees – as written, without a weight vest, and using bands for pull-ups or doing push-ups on knees
4. HALF MURPH – full or half run distance but with 1/2 pull-ups, push-ups, and squats (50/100/150)
5. TEAM MURPH – in a team of 2, partners run alternating 400s and split the pull-ups/push-ups/squats. One partner can work at a time.

THE HERO WORKOUTS

Fallen but Never Forgotten – the CrossFit Hero workouts explained.

POTLUCK
Please stick around after the workout to rest, recover, and join in on a potluck breakfast. If you plan to stay for breakfast, please bring an item to share. 

Questions? Post to comments. 

$1750 Raised! 

Front Squat
3-3-3-3-3
Front Squat is part of the Yearly Benchmark Series. Log your score!

Flying high above the shop.

Flying high above the shop.

$1750 Raised!

Thank you to everyone who contributed to the wildly successful fundraiser for Run Across Congo on Friday.

Below is a note from Mel and a link to follow her on her journey as she runs seven marathons in seven days.

Every one of you has played an integral part in making Run Across Congo happen for our coffee communities in the Eastern DR Congo. We couldn’t have done it without your financial contributions, kind words, kid help, enthusiasm, delivered meals, hugs, running partners, borrowed clothes, foot rubs, training tips, rescues (!), and your belief in Conscious Coffees!!!!

If you’d like to follow along the journey you can get updates on Facebook. Otherwise, we will be in touch, with inspired thoughts and tired legs, on our return.

Warmly, Mel and the whole Conscious Gang.

On to the Next One. 

5 rounds for time of:
15 kettlebell swings, 2 pood
15 deficit push-ups, hands on 25-lb. plates
Run 400 meters

Cam takes first place at the South Regional this weekend in Dallas, Texas. High fives all around!

Cam takes first place at the South Regional this weekend in Dallas, Texas. High fives all around!

On to the Next One.

A huge congratulations to Camille and Matt for awesome performances at the 2015 South Regional!

Among the men, Matt finished 9th overall. After a tough go in Event 6, Matt crushed the final event to pull himself back into the top 10. Matt is a competitor through and through and his comeback over the past year is jaw dropping and a treat to watch. We’re not sure what Matt’s plans are for next season but we know after a comeback like this, we could see him back in Carson come 2016.

On the women’s side, Camille finished 1st overall securing a spot to the 2015 CrossFit Games in the second step in defending her 2015 World’s Fittest Woman title. Cam turned in two first place and three second place event finishes and never finished outside the top five. Camille we’re excited to cheer you on and support you through the next few months of training as you prep for the big show!

See the final leaderboard here.

Day 3 of the South Regionals! 

5 rounds, each on a 3-minute clock, of:
20 GHD sit-ups
20 hip extensions
Max reps body-weight front squat

Rest at least 3 minutes between each round.

Day 3 of the South Regionals!

Today we’ll learn who is going to the 2015 CrossFit Games from the South Region.

Click to 9:43 on the video above to see Cam’s 188lb snatch from yesterday’s competition.

Click here to watch the live feed of the competition today.

Day 2 of the South Regionals! 

Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
175-lb. hang power cleans, 10 reps
From the 2014 CrossFit Regionals. 

Day 2 of the South Regionals!

Day 1 of the 2015 Regionals proved that the sport of fitness has taken a giant leap forward in the level of competition.

Day 2 kicks off with Camille in 2nd place and Matt in 13th place. This is a great day of competition for them! Check it out on the live feed at games.crossfit.com.

Come Join the Party! 

Run Across Congo Fundraiser
For time:

Run 200
14 front squats (75/55)
Run 400
14 overhead squats
Run 600
14 thrusters
Run 800
14 thrusters
Run 600
14 overhead squats
Run 400
14 front squats
Run 200

Visit games.crossfit.com to watch Camille and Matt streaming LIVE from the Dallas competition floor. Good luck you two!

Visit games.crossfit.com to watch Camille and Matt streaming LIVE from the Dallas competition floor. Good luck you two!

Come Join the Party!

Coffee, Regionals on the TV, Friday, and a sweet workout!

Today we host the Run for Congo Fundraiser for all classes! Come get in a great workout, make a donation if you’d like, sip some coffee, and chat with Wendy from The Cup and Mel of Conscious Coffees (who is running the seven marathons in seven days!). Let’s help Mel reach her goal of raising $15,000! She’s almost there.

Remember – Roots will match every donation, up to $500!

LEARN MORE:
Learn about the entire effort by visiting Run Across Congo. 
Click here to view Mel’s personal fundraising page.

REGIONALS!:
We’ll have REGIONALS ACTION streaming on the TV! Let’s cheer on Matt and Cam from afar. Visit HERE to check out the live action.

We hope to see you today!