Murph For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Today is the annual Memorial Day Murph workout and potluck. We will host two heats of the workout followed by a potluck Paleo breakfast. Details of the day below. WHY MURPH 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. SIGN-UP Sign-up for a heat time...Read more

Regionals 16.7 For time: 21 thrusters 3 legless rope climbs 15 thrusters 2 legless rope climbs 9 thrusters 1 legless rope climb M 95 lb. F 65 lb. Please checkout the schedule for the holiday weekend. Saturday normal schedule Sunday 9:00 – heat 1 9:20 – heat 2 *be ready to start Murph at your heat time Monday Memorial Day Closure Tuesday Back to normal schedule  Read more

Regional 16.5 3 rounds for time: 400-m run 40 GHD sit-ups 7 deadlifts M 405 lb. F 275 lb. Do you have plans for the 3 day weekend?! Well don’t forget that CrossFit Roots will be hosting our annual Memorial Day Murph, and like any good shindig the more the merrier so we hope to see you there! See the link above for all the dirty details on scaling, sign-up, etc. Stick around after for our Potluck Breakfast and Social and please bring an item to share. Remember, a lot of your fellow athletes are 6 weeks in to the Spring Nutrition Challenge, so be a friend and keep it Paleo. We hope to see you all there! Happy Friday!  Read more

Regional 16.2 (Regional Nate) 10 rounds for time: 4 strict muscle-ups 7 strict handstand push-ups 12 kettlebell snatches M 70 lb. F 53 lb. What’s wrong with science? Nothing, says John Oliver, but what the media put forth as the scientific process is a fraudulent version of what you learned in 7th grade. Exploratory and observational studies are presented as fact. Private financing for studies encourages scientists to get desired results as opposed to legitimate results. John Oliver, with his trademark knack for making the detailed and boring rather interesting for 20 minutes, explains it all fairly well in a recent episode. – Trevor Post your thoughts to comments!Read more

Karen for time: 150 wallball shots (14/20) This is part of your yearly benchmark series. Log your score! Root Lisa Jhung wrote a great article in Women’s Running magazine about her experience incorporating CrossFit into training for her true passion: running. She discusses a laundry list of injuries she had accumulated running and how CrossFit seemed to help. That’s right, it turns out that she felt “realigned and in less pain” after a workout and focusing on form. I realized that CrossFit, for me, had turned into a really intense form of physical therapy. Check out the article in the May edition on shelves. Roots itself and the Roots community get a shout-out that is pretty cool. In addition to the physical benefits that CrossFit gave her she also received “a supportive team” as part of our badass community. Well done everyone! Awesome article Lisa and thank you!Read more