WOD Tuesday, May 19

Memorial-Day-Murph-Pic Memorial Day Murph
Monday, May 25
@ 9:00 am

On Memorial Day we will be doing the WOD “Murph” in honor of LT. Michael P. Murphy. LT. Michael P. Murphy led a team of 4 navy seals on a mission to capture or kill akey Taliban leader. They found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

Join Connex on Memorial day for our annual tradition of Memorial Day Murph! This is the only class of the day on the Memorial Day holiday, so don’t miss it!

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*Prescribed- this WOD would be completed with a 20# vest.
Athletes are welcome to divide up the reps however they would like.  A common way to attack the body weights mvts is with 20 rounds of “Cindy.” (5 pull ups, 10 push ups, 15 air squats)  Athletes are also welcome to do a mini “Murph” or partner up and get after it in a team WOD fashion.

No matter how you get your “Murph” in on Memorial day, it is a great way to honor our service men and partake in a CF tradition.  Plan on sticking around after the WOD for a potluck!!!!


3×10 Front Squat

5 rounds
4 cleans (205/145)