CrossFit | 190527
Monday

190527

Workout of the Day

129

Cindy

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Post rounds completed to comments.
Compare to 190412.

Comments on 190527

140 Comments

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Dan Kremer
April 10th, 2021 at 11:28 pm
Commented on: 190527


(edited)
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Matthieu Dubreucq
January 29th, 2020 at 12:26 pm
Commented on: Provocative Question: Should Ketogenic Metabolic Therapy Become the Standard of Care for Glioblastoma?

Great to know we are making progress in finding ways to cure Cancer without arming the healthy cells.

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Greg Glassman
January 4th, 2020 at 11:30 pm
Commented on: The Kipping Pull-Up

If you cannot do five consecutive strict muscle-ups, learning to kip is counterproductive. As an historical aside, I'd deemphasize the kipping pull-up were we to do things again.

(edited)
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Jade Teasdale
January 5th, 2020 at 11:05 pm

I imagine you might feel the same with kipping HSPU?

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Greg Glassman
January 6th, 2020 at 4:38 pm

Basically, that is correct, Jade. The kipping pull-up is an ineluctable consequence of high rep strict pull-ups. Before an athlete gets to 40 pull-ups the kip arises spontaneously. It doesn't need to be taught and perhaps should not be.


My thoughts on the "kipping" HSPU can be found here:

https://www.crossfit.com/?topicId=article.20191230121702384


I am not a fan of the "kipping" HSPU!

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Manchild Manchild
August 26th, 2019 at 4:59 pm
Commented on: 190527

16 2/3 rounds + 4 squats

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Kury Akin
July 22nd, 2019 at 3:06 pm
Commented on: 190527

14R strict with ring pulls and fist presses. Last time was 15R+2r.

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Dan Kremer
June 21st, 2019 at 5:21 pm
Commented on: 190527

15 rds plus 2

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Jeff Chalfant
June 17th, 2019 at 11:10 pm
Commented on: 190527

Reply wanted to skip today. Too much drinking again this weekend. I did my first rx’d Murph instead. 51:39 2-4-6x50 partition. Ripped both hands a little bit by 40 rounds. The squats and the final run were the hardest part.

40/5’9”/190

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Jeff Chalfant
June 17th, 2019 at 11:21 pm

Forgot to wear a vest but I’m glad I did!

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Gregory Morley
June 14th, 2019 at 12:55 pm
Commented on: 190527

18 rounds

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Geoffroy Castelnau
June 13th, 2019 at 6:27 pm
Commented on: 190527

14 rds + 7 reps (total 259 reps)

Scaled to 3 pull ups / 6 push ups / 9 air squats for 20mins

M / 40y / 176cm / 72kg

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Morgan Greene
June 5th, 2019 at 5:35 pm
Commented on: 190527

21 rds

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Elliott Harding
June 3rd, 2019 at 11:19 pm
Commented on: 190527

8 rounds


Gray band pullups. Focus on blades back and down before pull.


HoF pushups. Keep blades back and down.

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Richard Foster
June 2nd, 2019 at 11:04 am
Commented on: 190527

M48/170

Last Cindy 11 rnds, 9 push-ups

Today

13 rnds, 3 pullups

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Scott Wiedmeyer
June 1st, 2019 at 8:58 pm
Commented on: 190527

32 / M / 5'9" / 137lbs


Forgot to post.


Ring pull-ups, dumbbells push-ups


6 rounds

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Shannon Said
June 1st, 2019 at 5:14 am
Commented on: 190527

Rx

13 rounds

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Giuseppe Petrillo
May 31st, 2019 at 10:45 am
Commented on: 190527

22 rounds + 5 pull ups

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Tyrone Morman
May 30th, 2019 at 8:36 pm
Commented on: CrossFit Courses | May 20-26, 2019

Took the L1 in Columbus Oh, loved it!

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Marcel Schreiber
May 30th, 2019 at 4:40 pm
Commented on: 190527

15 Runden und 1 Pull up

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John Doody
May 30th, 2019 at 11:32 am
Commented on: 190527

24 rds + 2 pull-ups. 3 pull-ups shy of my PR

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Paul Snell
May 30th, 2019 at 4:02 am
Commented on: 190527

Murph no vest 35:58

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John Clarke
May 29th, 2019 at 6:19 pm
Commented on: 190527

27 rounds


190412 - 25 + 20

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Hank McKibban
May 29th, 2019 at 4:54 pm
Commented on: 190527

Klepto: 25:18 rx


18/05/28— 25:54 rx

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Stefan Schuricht
May 29th, 2019 at 4:51 pm
Commented on: 190527

18 rounds + 15 reps

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John Campion
May 29th, 2019 at 4:29 pm
Commented on: 190527

27+9 rx

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Tanmay Bhattacharya
May 29th, 2019 at 1:26 pm
Commented on: 190527

20 rounds, Strict

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Tom Perry
May 29th, 2019 at 1:22 pm
Commented on: 190527

57 / 168


Added a 20# vest and 2k rows on either end of Cindy for my version of Murph.


48:45 -- PR by 7 minutes

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Vincent Dahlqvist
May 29th, 2019 at 6:06 am
Commented on: 190527

15 rounds + 5 Pull ups+ 10 Push ups + 10 squats (PR)

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Jeremy Ho
May 29th, 2019 at 4:29 am
Commented on: 190527

13 rds completed

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Tiberiu Szabo
May 28th, 2019 at 11:27 pm
Commented on: 190527

55 60 150

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Cliff Hoecker
May 28th, 2019 at 8:34 pm
Commented on: 190527

Murph no vest


37:49


M/6/190/51

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Brian Rosenbaum
May 28th, 2019 at 5:38 pm
Commented on: 190527

m/57/6'2"/178

Cindy 20 min = 17 rounds +5+10+12 of 18th (537 reps)

Kipping pull ups, strict push ups and squats


Finished 20 rounds in 22:35

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Lucas Allan
May 28th, 2019 at 5:34 pm
Commented on: 190527

43/6’3”/200

20+5 (605)

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Julie Kay
May 28th, 2019 at 4:39 pm
Commented on: CrossFit Courses | May 20-26, 2019

Such a great weekend taking the L1 seminar in Columbus, Ohio. The instructors were amazing!!!

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Tyrone Morman
May 30th, 2019 at 8:35 pm

Yup! It was a great course!

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Leonardo Nascimento
May 28th, 2019 at 4:21 pm
Commented on: 190527

16 + 4 rx

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Steve Day
May 28th, 2019 at 4:15 pm
Commented on: 190527

Made up Murph from yesterday: 42:02 (no vest)

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Henry Adams
May 28th, 2019 at 4:01 pm
Commented on: CrossFit Courses | May 20-26, 2019

Great job Chuck, Sarah and Santi! Enjoyed the L1 in Vestavia at Crossfit Mudtown this weekend.

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Joe Cormier
May 28th, 2019 at 2:43 pm
Commented on: 190527

Tried this at a slower pace than I have in the past. ended up with a personal best. 10 Rounds, first 7 were unbroken.

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Viktor Wachtler
May 28th, 2019 at 11:30 am
Commented on: 190527

22+15 675reps as RX

42/ 1.78m/77kg

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Kyle Buchanan
May 28th, 2019 at 9:39 am
Commented on: 190527

18+13 rx

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Giulio Barbini
May 28th, 2019 at 7:19 am
Commented on: 190527

As rx 25 rounds

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Andrei Petrov
May 28th, 2019 at 5:00 am
Commented on: 190527

22 Rounds 6 Reps

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Jason D. Martin
May 28th, 2019 at 4:09 am
Commented on: 190527

M/43/185. MURPH- 42:01 with 20lb Ruck.


What the hell HQ?! Been living the ups and downs with CFHQ since 2007, never seen such a terrible down swing in programing.

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Michael Marleau
May 28th, 2019 at 2:53 am
Commented on: 190527

Cindy


Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats


19 rounds

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Paul Heisig
May 28th, 2019 at 2:02 am
Commented on: 190527

Murph w/20lb vest 47:36 RIP ✊🏻🇺🇸

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Fermin Romo
May 28th, 2019 at 1:31 am
Commented on: 190527

working night; go off work this morning at 0500; woke up at 1500, had to be back to work at 1700; so went straight to garage, turned on the clock and did this 20 min AMRAP, 20 RDS+18Reps

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Paul DesRoches II
May 28th, 2019 at 1:16 am
Commented on: 190527

Murph 42:26 Rx #20 vest

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Mike Scott
May 28th, 2019 at 1:13 am
Commented on: 190527

Through 8 push-ups in 12th rd, 4 push-ups more than last time. Midday wod and felt a little sluggish going into it.

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Mike Scott
May 19th, 2020 at 2:50 am

Got through 12 squats in rd 14 in April '20!

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Matthew Burritt
May 28th, 2019 at 12:18 am
Commented on: 190527

M/42/5'4"/148lbs

Wore a 20lb vest

19 rounds plus 5 squats

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Jeff Strahan
May 28th, 2019 at 12:03 am
Commented on: 190527

13 Sets Used 28Lb Kettle for Squats

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Colleen Glisson
May 28th, 2019 at 12:02 am
Commented on: 190527

24 rounds and 23 reps. RX and a PR!

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Chris Person
May 28th, 2019 at 12:00 am
Commented on: 190527

Did my first Hero workout today, Murph (Cindy style, no vest) . Got very emotional afterwards looking at a photo of my grandfather as a mere teenager, in full Marine dress uniform, before he shipped out to the other side of the world , hit two beaches, and fought in the jungles during WW2. He made it back,after enduring conditions and fears that make this workout look like a massage. Thanks to all our heroes, now and forever.

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Joseph Amaya
May 27th, 2019 at 11:56 pm
Commented on: 190527

16 + 15

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Michael Bishop
May 27th, 2019 at 10:38 pm
Commented on: 190527

16 + 10 cash out with hour of mtb

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Sarah Mills
May 27th, 2019 at 10:27 pm
Commented on: CrossFit Courses | May 20-26, 2019

Like seeing the seminar photos back here on mainsite!

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Scott MacArthur
May 27th, 2019 at 10:24 pm
Commented on: 190527

Just did Murph since it’s Memorial Day. First time in a long time, worked me hard. Partitioned 10-20-30 for 10 rounds.

53:07

Always Remember...

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Darren Ward
May 27th, 2019 at 10:12 pm
Commented on: 190527

Murph in hotel. Vested but ran on treadmill. 41:51.

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Matt Zero
May 27th, 2019 at 9:59 pm
Commented on: 190527

24 Rounds Rx’d


More hero. WOD’s please, thank you :-)

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Jesse Montagnino
May 27th, 2019 at 9:27 pm
Commented on: 190527

Murph, no vest

36:38

Last year 43 min


D

Scaled Murph

.6 run

50 ring row

100 elevated push ups

150 squats

.6 run

34:31


May our fallen brothers and sisters whom made the greatest sacrifice rest in peace.

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Patrick Doyle
May 27th, 2019 at 9:16 pm
Commented on: 190527

Murph with 15 vest 44:14

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Chris Meldrum
May 27th, 2019 at 8:40 pm
Commented on: 190527

"Murph" w/ vest. 41:47 (PR).

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Tom Perry
May 29th, 2019 at 1:24 pm

Nice work!

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Aileen Bastos
May 27th, 2019 at 8:33 pm
Commented on: 190527

Murph, no vest, 48:11

5/10/15

37/5'6", 135 lbs

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Nathanael Akin
May 27th, 2019 at 7:48 pm
Commented on: 190527

Murph 50:50 with vest

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Jackson Maschoff
May 27th, 2019 at 7:12 pm
Commented on: 190527

Did 20 rounds of cindy with a vest

1 mile run buy in

1 mile run cash out


52:19


Thank you for your service

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T.K. Schiefer
May 27th, 2019 at 6:22 pm
Commented on: 190527

Always Murph on Memorial Day.


41:40, no vest.


Beat last year’s time of 44:44.


Thank you to all those who have served and currently serve in protecting our freedoms.

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Nicole Deaver
May 27th, 2019 at 6:18 pm
Commented on: 190527

Murph

46:44- No vest


My boys did it with me(7& 9), but with subbed inverted Rows. I’m pretty sure they skipped some reps when I wasn’t looking.

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David Williams
May 27th, 2019 at 6:17 pm
Commented on: 190527

19 rounds RX

45/5’11/206

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Mark Yates
May 27th, 2019 at 6:06 pm
Commented on: 190527

Cindy 13 rounds plus 2 mi bike before and 1 mi run after.

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Dezert Sky Kiddoo
May 27th, 2019 at 5:41 pm
Commented on: 190527

Murph, Cindy style,

No vest

51:47

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Natalie Dennis
May 27th, 2019 at 5:26 pm
Commented on: 190527

Murph

50:21

Ran one mile, 70 ring rows, 100 knee push ups, 200 air squats, ran one mile

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Natalie Dennis
May 27th, 2019 at 5:26 pm

no vest

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Reymond Kiddoo
May 27th, 2019 at 5:04 pm
Commented on: 190527

“Jack” Hero Wod. 6 rounds RX

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Js Smith
May 27th, 2019 at 4:53 pm
Commented on: 190527

Did a scaled Cindy/Nautical Murph mashup

Row 1k

Then 12 rounds of

5 ring rows

10 inclined push-ups

15 squats

Row 1k

30:16

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Js Smith
May 27th, 2019 at 4:55 pm

12 rounds was AMSAP in 20 min, with :35 to spare

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Adam King
May 27th, 2019 at 4:51 pm
Commented on: 190527

297 reps.


300 reps on 190412.

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Jim Rix
May 27th, 2019 at 4:22 pm
Commented on: 190527

Murph, no vest, partitioned 10x10/20/30

41:03


180528: 35:32; 20 rounds of 5/10/15 this year

Past years, partitioned into 10 rounds of 10/20/30.

170529: 38:52

160530: 42:30

150524: 45:14

140525: 43:03

140201: 46:19


From crossfit.com, 050818, Murph's first listing as a hero WOD:


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.


This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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Jim Rix
May 27th, 2019 at 4:29 pm

Prayers and eternal gratitude today for the families and loved ones of all our fallen warriors, whether they have been honored with a hero WOD or not.

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Cy Azizi
May 27th, 2019 at 4:21 pm
Commented on: 190527

15+15 pr

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Albert Collins
May 27th, 2019 at 4:15 pm
Commented on: 190527

22 complete rounds rx'd and 5 pull ups 10 pushups

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Tripp Starling
May 27th, 2019 at 4:05 pm
Commented on: 190527

I've trusted mainsite programming for over a year and felt very prepared for the Open this year. I drop into my local box where I trained for 2 years before transitioning to garage/mainsite and when I go back I feel like I'm performing well. I get the confusion about things being switched up but it's working for me.

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Phill Kiddoo
May 27th, 2019 at 4:03 pm
Commented on: 190527

Jack

https://www.crossfit.com/workout/2010/09/29#/comments

8 + 14 rxd

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Chris Meldrum
May 27th, 2019 at 8:39 pm

Nice work - I remember Jack being a rough one!

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Matt Duplessis
May 27th, 2019 at 4:03 pm
Commented on: 190527

21+5 Rx Strict

30 rep PR from 4/12/2019

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Tripp Starling
May 27th, 2019 at 4:02 pm
Commented on: 190527

Murph "Cindy style" without vest in 41:55, 7 minute improvement from 2 years ago!

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Shane Azizi
May 27th, 2019 at 3:23 pm
Commented on: 190527

21 rounds Rx

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Dave DeCoste
May 27th, 2019 at 3:15 pm
Commented on: 190527

Murph with vest

39:45

Completed at CrossFit Resurgence in Naperville, IL. Had a blast with the people there! Great gym!

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Dave DeCoste
May 27th, 2019 at 3:15 pm
Commented on: 190527

Murph with vest

39:45

Completed at CrossFit Resurgence in Naperville, IL. Had a blast with the people there! Great gym!

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Coastie Nick
May 27th, 2019 at 3:01 pm
Commented on: 190527

Murph w/ 20# vest.

38:00

I love this tradition.

Infinite gratitude to the fallen. RIP.

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Elijah Keyes
May 27th, 2019 at 2:30 pm
Commented on: 190527

Murph. 69:14.


40/m/6’1”/230 lbs

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Noel Smith
May 27th, 2019 at 2:27 pm
Commented on: 190527

Murph. 58:07 RX

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Randy Long
May 27th, 2019 at 2:04 pm
Commented on: 190527

Murphy Rx with 20lb weight vest.

54::58

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Didier Rios
May 27th, 2019 at 2:03 pm
Commented on: 190527

19 Rounds complete + 5 pull ups

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Troy Work
May 27th, 2019 at 2:00 pm
Commented on: 190527

Murph.

48:11

Slick.

20x 5-10-15

Rounds 1-8, strict pull-up. Rounds 9-20 jumping pull-up (can’t kip on my squat rack)

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Claire Fiddian-Green
May 27th, 2019 at 1:56 pm
Commented on: 190527

Completed Murph without a vest 58:10. Runs Rx. Partitioned movements into 10 rounds of 10/20/30 kipping pull-ups, strict push-ups, strict squats.

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JP Hornick
May 27th, 2019 at 1:49 pm
Commented on: 190527

MURPH no weight vest

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Stacey Thompkins
May 27th, 2019 at 1:26 pm
Commented on: 190527

M/44/6'2"/180#


Dad Rx'd with 20# vest

53:35

12 y/o daughter slightly modified but rx'd rep scheme

49:58...she smoked it!!!!

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Christopher Norton
May 27th, 2019 at 3:34 pm

Glad to see someone else does this with the fam. I run it with my (now 14yo) daughter too...she just doesn't wear the vest and does ring rows/knee Push-ups. My wife and son run a separate "heat" in a similar manner. The family that trains together...

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Sebastien Fitzpatrick
May 27th, 2019 at 12:33 pm
Commented on: 190527

20rds + 5 pull-ups + 3 push-ups (608 reps)


That’s 33 rep PR!

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true bragg
May 27th, 2019 at 11:57 am
Commented on: 190527

Murph- 28:52 no vest

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Jim Rix
May 27th, 2019 at 4:25 pm

Good to see you again, TB, and still crushing it.

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Antonio Ivanov
May 27th, 2019 at 10:43 am
Commented on: 190527

15 rounds 5 pullups

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Chad Puterbaugh
May 27th, 2019 at 9:24 am
Commented on: CrossFit Courses | May 20-26, 2019

Loved the course, the enthusiasm, and pictures on CrossFit.com. Keep it alive!

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carlos Segnini
May 27th, 2019 at 7:22 am
Commented on: 190527

Did a Murph'd Cindy.

1.6km in 7'47" (treadmill on 1Deg incline)

19 Sets in 20'06" (20 in 21'50")

1.6km in 8' (treadmill on 1Deg incline)


M37 78kg

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Robbie Southards
May 27th, 2019 at 6:59 am
Commented on: CrossFit Courses | May 20-26, 2019

Where's the previous pictures?

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Phat Bui Huu
May 27th, 2019 at 5:46 am
Commented on: 190527

13 rounds in 20 minute for Cindy

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Brendan Mullan
May 27th, 2019 at 5:34 am
Commented on: 190527

12 rounds

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Magdalena Kusiak
May 27th, 2019 at 5:30 am
Commented on: 190527

Serously I’m so glad my box doesn’t follow this. Since January it’s been Cindy / Fran / CrossFit Total / run or row 5k. Mainsite programming used to be fun and varied but now if I was to do it, I’d be bored to death.

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Marco Ferrari
May 27th, 2019 at 5:46 am

The goal is to be effective and increase your work capacity across broad time and modal domains

It doesn’t mean to be fun.

getting solid in the foundations makes you improve more in long terms.

hope this helps.

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Assaf Raz
May 27th, 2019 at 5:15 am
Commented on: 190527

RX

20 rounds+ 5 pull-ups 10 push-ups and 2 squats

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Kyungtaek Kang
May 27th, 2019 at 4:32 am
Commented on: 190527

안양공식인증지부 크로스핏힘

"Murph" 강 49:44 장 46:32 (20-lbs, 10-20-30 x 10R, Assault airrunner)

RIP Michael Murphy 온세상에 평화를!

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Gavin Carruth
May 27th, 2019 at 3:57 am
Commented on: 190527

Gonna try and get 20 rounds with a vest.


Also will do a 1 mile run as a warmup before and a 1 mile run as a cool down after.

😉

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Coastie Nick
May 27th, 2019 at 3:06 pm

I like your style 😆

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Goran Svensson
May 27th, 2019 at 3:39 am
Commented on: 190527

Here in Sweden we also do Murph since we honor not only a hero but also the origin of Crossfit.

Not meant as criticism.

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Jim Rix
May 27th, 2019 at 6:31 am

Thank you, Goran. That means much to many Americans.

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Goran Svensson
May 27th, 2019 at 8:34 pm

I did Murph RX with a 9kg vest. Time 41:20.

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Nathan Wray
May 27th, 2019 at 3:19 am
Commented on: 190527

Did “Murph” with a 20lb vest.

41:31rx Male 5’9” 45 years old tomorrow

The choice of Cindy is odd and can be taken a few ways. I for one have been so disappointed in the full disappearance of Hero Wods on the main site (over 8 months now) . It was always bitter sweet seeing a new hero wod posted because of someone fallen. However, I feel HQ had such an unbelievable and proprietary platform to honor the fallen. Hopefully someday soon there will be some new hero wods as there is no other better way I’ve found mentally and physical ways to honor the fallen.

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Dave DeCoste
May 27th, 2019 at 3:16 pm

I agree with your thoughts here. The hero workouts were part of what drew me to CrossFit.com.

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Jim Rix
May 27th, 2019 at 4:24 pm

Nathan, I also miss the reminders to all of us of the sacrifice too many have made over the past nearly 20 years.

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Chris Meldrum
May 27th, 2019 at 8:37 pm

I miss the Hero WODs as well.

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Chris Sinagoga
May 27th, 2019 at 2:16 am
Commented on: 190527

Champions Club Scaling Notes:


RANT:

The other thing about these workouts coming up often and using the retest function is the temptation to use them as a test more than a training tool. Both purposes are legit, but it's important to know when to use each one and not get too caught up in either - especially the testing.


For example, there are some little tricks that can get you a few extra reps on your score; things like transition time, unweighting your shoulders on squats, and going wider grip on pull-ups and push-ups to decrease range of motion. Those are things that might help you go from 30 rounds to 30 + 5 + 3, but those adjustments can be dead ends. Lots of 3rd wave adaptations happen from little dead-end tweaks.


On the other hand, this is what can make CrossFit last for someone; there's an element of competition to it and it can be fun to treat it like that. Just know when you're doing it and what purpose it's serving.


Check the compare to for the last notes.

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Juan Acevedo
May 27th, 2019 at 1:55 am
Commented on: 190527

Intended Stimulus

.

Today is a happy day for us! In the United States people observe Memorial Day. Crossfitters here gather and perform Murph together as a way to honor those who have served. Let's expand that into a global fitness holiday. Let's celebrate our fitness. Let's celebrate all the crossfitters out there who have tried in one way or another to make the world a better place. Let's celebrate being part of this awesome community. If you have been doing this for a while, think about yourself when you first started this journey. Think about all the lessons you have learned, the mistakes you have made, the sweat you have not cleaned from your gym's floor. Think about how all of this hard work has transferred to other areas of your life. Cherish that. If you are new to this, join that celebration. Honor the effort it took, to wake up today determined to do something good for yourself, regardless of how hard and intimidating it was. Be proud of yourself, even if this is your first CrossFit workout. Before you start your workout hold on to that pride for a little while and make sure you are ready to spread that love with others in your life.



If you are doing Cindy today, keep in mind that this is a workout in which we are looking for a large number of rounds (14+). You should choose a scaling option that allows you to keep moving with a good pace while improving your basic calisthenics. Check out the options below.



If you are doing Murph today, don't get carried away by the event. We still want to give your body the right stimulus. More for the sake of more is not better, nor is it a way to honor anything else but excess. If you cannot do Murph without a vest under 45 minutes, you are better served by not using a vest. Choose movements that allow you to keep moving consistently and with good mechanics. Aim to get this done around 50 minutes.



OPTIONS FOR CINDY



Option 1

AMRAP 20 Minutes

3 Pull Ups

6 Push Ups

9 Air Squats



*This is a sensible option for people who have good kipping pull ups and push ups but not a lot of capacity there.

Option 2

AMRAP 20 Minutes

3 Kip Swings

3 Ring Push Downs (a.k.a straight arm ring rows)

6 Rack Push Ups + 6 Plate Push Ups

9 Air Squats



OPTIONS FOR MURPH



Option 1

Without a vest

Run a Mile

20 Rounds

3 Pull Ups

6 Push Ups

9 Air Squats

Run a Mile



*This is a sensible option for people who have good kipping pull ups and push ups but not a lot of capacity there.

Option 2

Run 1000 meters

18 Rounds

3 Kip Swings

3 Ring Push Downs (a.k.a straight arm ring rows)

6 Rack Push Ups + 6 Plate Push Ups

9 Air Squats

Run 1000 meters

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Juan Acevedo
May 27th, 2019 at 1:55 am
Commented on: 190527

Keep in mind Memorial Day is just a celebration in the U.S.

CrossFit is a global program. This might explain the programming choice.

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D Schultz
May 27th, 2019 at 2:09 am

Valid point. Never thought about that before. Thanks

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Jim Rix
May 27th, 2019 at 6:33 am

Yeah, but it is an American company. Lots of US multi-nationals support American commemorations. And I've done a lot of hero WODs for non-US heroes, too.

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Jim Thurman
May 27th, 2019 at 1:32 pm

Keep in mind that today, is America's Memorial Day. In Israel, on the 4th of the Hebrew month Iyar, they remember those lost in war and terrorist attacks. Australia and New Zealand celebrate ANZAC day April 25th. The Netherlands celebrate Remembrance Day on May 4th. In the UK, Remembrance Day is November 11th. Germany celebrates Volkstrauertag (Memorial Day) on the Sunday closest to November 16th. There are many other examples. And there are several non-US fallen heroes that have been honored with Hero WODs here on the main site. And

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Juan Acevedo
May 27th, 2019 at 11:42 pm

Hi Jim and Jim. I hope I did not offend you. I was not justifying HQ's decision, I was just speculating on a possible reason for not posting the habitual Hero wod. I personally did Murph this morning.

I actually think if you look at the programming you can see they prepared us for Murph very well. The build up this week was excellent. So I think whoever is behind this deeply respects the tradition and the community. I think they might have thought it was not inclusive to celebrate the US holiday, and not all the other holidays that you mentioned in your comment. But maybe not. It is just a speculation on my part.


If you guys did Murph I hope it went well! And if you were celebrating those who served, I hope it brought you a sense of peace and honor!


Keep working hard!

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Dave Swenson
May 27th, 2019 at 1:37 am
Commented on: 190527

I thought Murph was always on Memorial Day. Had to do it today.

33:19

R.I.P

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Sebastien Fitzpatrick
May 27th, 2019 at 10:13 am

Murph hasn’t been programmed on Memorial Day or .com for that matter in a long time.

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Peter Shaw
May 27th, 2019 at 1:17 am
Commented on: CrossFit Courses | May 20-26, 2019

Love the new seminar photo setup.

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D Schultz
May 27th, 2019 at 12:32 am
Commented on: 190527

Ok. That’s weird.

Murph it is.

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Steven Thunander
May 27th, 2019 at 12:32 am
Commented on: 190527

Globo scale: As Rxed. This can be done at a park if no pullup bar is available at your hotel.



Obvious substitution today is Murph. If you want to stay true to mainsite, partition the pullups, pushups and squats "Cindy" style (20 rounds) and post a time for that portion, as well as the full workout.

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Russell Albrycht
May 27th, 2019 at 12:02 am
Commented on: 190527

Was expecting a Hero WOD...

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Bill Bowden
May 27th, 2019 at 12:25 am

Just stick a mile run on either end...and do 20 rounds of Cindy.

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Phill Kiddoo
May 27th, 2019 at 12:27 am

Same here....

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Christopher Norton
May 27th, 2019 at 1:45 am

Don't think CrossFit believes in Hero WODs anymore...

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Elijah Keyes
May 27th, 2019 at 1:48 am

I’m doing Murph anyway

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