Clean and jerk
1-1-1-1-1-1-1 reps

Get up, get out, and get some! Sue tackles the rope climbs.

Memorial Day Murph – Event Details!

Join us for a Memorial Day workout to honor our heroes on Sunday, May 25th at 9am.

We will do the workout Murph and host a potluck breakfast afterward. Please bring a potluck breakfast dish to share. First come first serve on the vests!

The workout starts at 9AM for all!

Here’s 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.

First come, first serve on the vests at the shop. Everyone will start at 9am.

Team Murph and scaled options will be available.

CrossFit Roots will be closed on Monday, May 26th. Enjoy Memorial Day and take a moment to to say thank you.