***Invictus will be open on Memorial Day for a holiday schedule – which is the same as our typical Saturday schedule. Our regularly scheduled 90-minute Competition sessions will be performing the traditional “Murph” workout.***
Warm-Up.
Banded Scarecrow x 60 seconds per position
Reverse Snow Angels x 10 @ 3030
Ankle Dorsiflexion x 60-90 seconds per side
Followed by…
Two Sets:
30 seconds of Perfect Stretch
30 seconds of Glute Bridge Marching
30 seconds of Bear Crawl
30 seconds of Medicine Ball Carry
30 seconds of Wall Climbs (or Plank Shoulder Taps)
Rest 30-60 seconds
In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors
For time:
Run 800 Meters
immediately followed by…
Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)
immediately followed by…
Run 800 Meters
immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats
immediately followed by…
Run 800 Meters
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“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell
The above workout is a combination of the CrossFit workouts “Nate” – named after Nate Hardy, and “Murph” – named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.
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