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Crossfit Golden: Monday 5.28.18

27
May

Crossfit Golden: Monday 5.28.18

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 LOGISTICS AND HEAT TIMES

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.

  • 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, elk burgers, Good River IPA and Pilsners, water, Otter Pops, La Croix, and Capri Suns.
  • Please bring a side dish for the BBQ!

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: 9:50am

  1. Chelsea & Elisabeth Carlo
  2. Jacob Carlo
  3. Tony Carlo
  4. Peter Ashley
  5. Brooke Null
  6. Brent Guetz
  7. George McCague
  8. Jamie Guetz
  9. Gavin Solari
  10. Matt Albrecht
  11. Ben Smiley
  12. Amy & Brian Flynn
  13. Molly Fritz and Anne Parker
  14. Dan Wonner
  15. Ryan Hanley
  16. Brianne Shaw
  17. Lanie & Troy
  18. Gil Cardenas
  19. Jerry Hughes
  20. Kris & Todd
  21. ­____________________________
  22. Matt Coast
  23. Jake Leder
  24. Heidi Leder
  25. Liz Romonowski
  26. Eddie
  27. Amy Hernandez
  28. Jim Miller
  29. Stephen Parsons
  30. BLOCKED
  31. Martha Hughes
  32. BLOCKED
  33. Jim Olson
  34. Wendy Smith
  35. Muffy
  36. Tim Crumrine
  37. Cory Tickle
  38. ____________________________
  39. Temple & Conner
  40. Naomi
  41. Big Jim’s Friend
  42. Brandon Solari
  43. Dave Baesl
  44. Paul
  45. Jess Walker

Heat 2: 10:30am

  1. Emily Perry
  2. Jared Cordell
  3. Shawn Hallinan +1
  4. Shawn Hallinan
  5. Tessa Mauer
  6. Emma Pettibone & Audrey
  7. Darren Mauer
  8. Beth Bosworth
  9. Bekah
  10. Nathan G
  11. Josh Shaw
  12. Adrian Castro
  13. Matt Null
  14. Camilla Voll
  15. JT Putt
  16. Margeux (Jake’s GF)
  17. Leighanne Kent
  18. Travis Matzen
  19. Kevin Drury
  20. Heidi Matzen
  21. ­Shawn Hallinan +2
  22. CJ & Maria Horecky
  23. Jake Gram
  24. Jess & Oreo King
  25. BLOCKED
  26. Taylor Hunt
  27. William Kent
  28. ____________________________
  29. Matt Perry
  30. BLOCKED
  31. Zita Parsons
  32. BLOCKED
  33. Danny Mazur
  34. Jason Gietl
  35. Brady Stroup
  36. Jen Story
  37. Jami Weiss
  38. MK Civelli
  39. Gwen Stroup
  40. Christie and Max
  41. Laura Grinbrow
  42. Mikey Mo
  43. Chris Slaughter
  44. Kole Kadavy
  45. Patrick & Marc

Heat 3: 11:10am

  1. Anne Archinal
  2. Pat Smith
  3. Travis Knight
  4. Chelsea Martinez
  5. Karla Knight
  6. Tim & Kat Slater
  7. Paco
  8. Leslie and Katie
  9. Katie Todd
  10. BLOCKED
  11. Kyle Kadavy
  12. Megan Swanson
  13. Amanda Cheatum
  14. BLOCKED
  15. Damian Mroffka
  16. Beth Gietl
  17. Brooks Cannon
  18. BLOCKED
  19. Todd Vanderwall
  20. SG
  21. ­Trevor
  22. Coach Erin
  23. BLOCKED
  24. Jess Kruse
  25. Paige Kadavy
  26. Francis McLaughlin
  27. Darren Peterson
  28. Lovely Rita Kadavy
  29. BLOCKED
  30. BLOCKED
  31. Brooke Pablo
  32. Jen’s Gallagher’s Mother-In-Law
  33. BLOCKED
  34. Bri
  35. Hannah Alter
  36. ____________________________
  37. Lacey
  38. ____________________________
  39. Tiffany Sharp
  40. ____________________________
  41. Jenna & Adam Rodriguez
  42. Jen Gallagher
  43. Calvin Weiss
  44. The Unit
  45. Tyler Cooper