Reminder!  Wings pre-order for the first Cool Cruel Summer Series (May 30th, see this post) start today and runs through Tuesday.  $7.50 for 6-8 wings and $11.50 for the wing/salad combo. Sign up is available at the front desk.

21-15-9 reps for time of:
Handstand push-ups

Ian during 30 burpee muscle-ups for time.

Ian during 30 burpee muscle-ups for time.

Memorial Day Murph and Potluck Brunch is Sunday!

Memorial Day Murph is this Sunday, May 26th from 9-11.

Join us 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! The workout starts at 9AM for all!

Sign-up on MBO.

Here’s the workout.  See below for scaling options.


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.

Workout Options (including scaled and team options):

As always, we will scale as necessary.  For Sunday, here are your options:
1. 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. 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.

CrossFit Roots will be closed on Monday, May 27th.  Enjoy Memorial Day and take a moment to to say thank you.