It was an awesome Memorial Day weekend for us here in Washington State. C and I were able to attend our first Regional Games event and it was amazing! We went to the day 3 of the US NorthWest Regionals and were able to see the Team, Women's and Men's final WODs. The WODs were brutal and we got to see some real heart out there. On the final Team WOD we watch the lead team blow away the competition and gain some huge distance on the other 11 teams until.... the final 2 muscle ups. The athlete that needed to do 1 final muscle up was toast! She tried and just couldn't get out of the bottom of the dip... but she went back at it over and over and over again. Then after what seemed to be a ton of attempts she got it. She dug deep and got out of the bottom of her dip... the heart was amazing!
They didn't finish in 1st on that event but they finished and that is what CrossFit is all about. Getting the work done.
Then on to yesterday and the annual Memorial Day WOD done across the US and World. Memorial Day in the USA is a day we stop to consider the members of the Armed Forces who have died while defending our freedoms. One of those men was LT Mike Murphy who died on 28 June 2005 defending his position and his men. For that he received the US Medal of Honor. He also had a WOD named after him... Murph:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
I got it done in 54:20. My first attempt at Murph so I have a PR to work on breaking.
To the members of all the Armed Forces of the nations that defend freedom I salute you! To the rest... look out, we are watching you.
On to the WOD:
WOD
10 minute AMRAP
(As Many Rounds As Possible)
(As Many Rounds As Possible)
5 pull ups*
10 sit ups
15 squats
* for the pull ups you can substitute chair dips
Stretch it out and get on with your day.. look for a vet to say thanks to.
-JM
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