Murph and a Pot Luck!
CFSV will be hosting the annual CrossFit Murph workout on Sunday, May 15th, 2022 at 10 am. Historically, Murph is hosted by CrossFit gyms on Memorial Day weekend, so if you’re feeling really frisky, you can do this one twice this year if you’re traveling during the holiday!
Murph is a CrossFit hero WOD that consists of:
300 Air Squats
RX: Weight Vest (20/14)
You can complete any scale of Murph you’re ready to take on, i.e. Full, 1/2, 1/4 or some other creative variation.
Running can be done either on the 400M course around our block where each 400 is ¼ mile, or there is a 1-mile course leaving our door and running to the Whole Foods at 45 Beacon Street and back. This will be explained in more detail the day of if it is of interest to anyone.
The gymnastic movements can be scaled and/or broken up in any manner that works for you, but a good go to is the “Cindy” Format of 5 pull-ups, 10 push-ups, 15 air squats for 20 rounds (for the full).
We will start the workout around 10:30 am giving you time to get in and get warmed up.
At the end of the workout, we will then have a social where we can hang out with our friends, eat some food and have an adult beverage or two. This will be a potluck style so let us know if you’d like to come and if you’re going to bring anything to share with the fit fam.
Have a great day and see you in the box!