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Crossfit Golden: Monday 5.29.17

28
May

Crossfit Golden: Monday 5.29.17

Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy Seal officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal and the Purple Heart. We do this workout every year in remembrance of him.

Memorial Day “Murph” is here!!! Heats times are at 9:50am, 10:30am, and 11:10am. Your assigned heat time and pull-up station is listed below and will also be on the whiteboard when you arrive tomorrow If you haven’t signed up yet or need to change your heat time or workout option email greg@crossfitgolden.com by tonight!!

Logistics:

  • Please show up 20-30 minutes before your heat to get warmed up (Gym will be open at 9:20am for 9:50am heat), an example warm-up will be written on the board
  • Please check the board when you get in the gym to see which “station” you’re assigned to which is also listed below.
  • Don’t forget we’ll be having a BBQ after the workout, where CFG will provide Hot Dogs, Burgers, Steaks & Salmon!!
  • Please feel free to bring some side dishes and drinks.

 

Workout Options:

“Murph” Rx’d

Run 1 Mile

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile

1/2 “Murph”

Run 1/2 Mile

50 Pull-Ups

100 Push-Ups

150 Air Squats

Run 1/2 Mile

Partner “Murph”

Run 1 Mile (Together)

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 Mile (Together)

Strategy:

For the reps, partition them however you’d like.

We recommend either 20 rounds of “5 Pull-Ups, 10 Push-Ups, 15 Air Squats” or 10 rounds of “10 Pull-Ups, 20 Push-Ups, 30 Air Squats” for Murph Rx’d.

Heat 1: 9:50

Jen Mac (29)

Birddog (39)

Mama Birddog (39)

Adrian Castro (36)

Naomi Mata (34)

Luisa (9)

Molly Fritz (11)

Colin Fritz (11)

Sara Beck (19)

Heidi Leder and Reka Penner (partner) (22)

George McCague (20)

Pat Smith (27)

Dedan Smith (26)

Shawn Hallinan (5)

Matt Lafontaine (16)

Jami Wiess (33)

Allie Collins (37)

Molly Fritz guest (12)

Stacy Moller and Janet (38)

Ashley Pickens (18)

Big Jim (15)

Ben Glennon (18)

Liz Romanowski (32)

Jamie Guetz (4)

Brent Guetz (31)

Lanie Westgard (10)

Ann Archinal (23)

Dan Wentzel (40)

Charlie (35)

Colin Bosworth (17)

Brianne Shaw (2)

Brooke Callahan (1)

Megan Weatherman (13)

Michael Reed (21)

Dave Ludwick (3)

Brad Sjostrom (28)

Amanda and Kristin (27*)

Tim Gurshin (14)

 

Heat 2: 10:30

Kole Kadavy (39)

Caitlin Wyman (38)

Kristin Glovac (33)

Mike Moellendorf (30)

Paige Kadavy (38)

Wendy Smith (34)

Jim Miller (40)

CJ and Maria Horecky (partner) (22)

Nic Rorrer (14)

David Brandner (23)

Wouter Schayster (10)

Wouter guest (7)

Feike Welter (37)

Mikey Glosemeyer (17)

Ron Rorrer (31)

Tracey Farnes (27)

Nic Rorrer guest (13)

David Bradner guest (25)

Beth Bosworth (20)

Josh Shaw (19)

Taylor Jacobs (18)

Leslie Baker (12)

Leanna Matthews (29)

Karl Oetjen (32)

Jason Morill (15)

Isherwood (11)

Rick Sunderland (19)

Natalia P. (21)

Matt Perry (6)

Emily Perry and Jen Nealy (partner) (35)

Muffy (24)

Mike Pickens (13)

Matt Albrecht (5)

Calvin Weiss (28)

 

Heat 3: 11:10

Travis Sisco (32)

Jason Gietl (34)

Matt Gubber (33)

Katy Waechter (30)

Mazur (11)

Mohammad (3)

Jose V. (4)

Daesha Martcha (16)

Taner Kipfer (15)

Sally Lankamor (26)

Jeananne James (22)

Taylor Hunt and Austyn (5)

Nick Venechuk (20)

Gracie Finn-Fox and Rachel Vanderwall (19)

Todd Vanderwall (23)

Amy and Brian Flynn (8)

Jen Gallagher (1)

Tully Gallagher (21)

Matt Thome (28)

Jordan Thome (27)

JT Putt (7)

Carly Stillman (38)

Jon Lipp (39)

Anteus Wright (37)

Avery Scheuch and boyfriend (31)

Jack Dobbins (1)

Nicole Carluccio (13)

Mike Carluccio (17)

Tiffany Williams (12)

Leah Buff (25)

Katelyn Horton (40)

Cameron Horton (40)

Joey Horton (40)

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