CF – 5/31/21


We will be doing “Murph” on Memorial day, May 31st, beginning at 7:00 am. Heats will go every :30 minutes. Reserve your spot in the time slot you’d like on wodify. You may complete this workout any number of ways, RX is partitioned any way, RX + Is with a weight vest and nonpartitioned. We encourage any type of scaling needed, or completing with a partner and sharing reps is a great option as well! Whatever you choose, work hard in remembrance and honor of the men and women who died while serving in the U.S. military.

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

2 sets

5 inchworms

10 lunges each

5 hip switches

10 squats

1:00 each leg

calf stretch

:30 runners stretch

B: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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