Ask Coach Nichole: Memorial Day Murph

May 17, 2017 by Ben Spearman

Memorial Day means many different things to Americans. Some view the holiday as a nice three-day weekend filled with barbecues and beer.  Others identify it as the official start of summer. While these interpretations of Memorial Day may resonate with some, the CrossFit community recognizes it as a day of remembrance and tribute to those that have fallen serving our country. We celebrate this day by honoring our fallen Service Members with the Hero WOD, “Murph.” As you may have seen, the WOD consists of running, pull-ups, push-ups and air squats.  The 600-rep scheme of the workout may seem daunting at first but don’t feel intimidated.  Just like every workout, it’s scalable! You’ll complete the push-ups and pull-ups just as you do in every class. Coaches will recommend strategies on how to break up the movements to help you keep from burning out early. You can partner up and split the run and movements if you are unsure about tackling a full Murph alone. Still don’t feel prepared? Guess what? You might not have noticed but the classes you take every day have been preparing you for this workout. WODs lately have included more running, even weighted running and longer WODs with emphasis on pacing. No excuses now. You can do this! As you may have heard us say “just show up, be confident, have fun and enjoy the amazing community around.” Let’s all come together to remember those who have made the ultimate sacrifice.

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