Memorial Day Murph and a mid-week hero WOD

Nick | 05/20/2014 | 8

Today’s hero is another long one with a distinctly high volume of pull-ups.  While this might look scary, if we scale properly we’ll get through it just fine without leaving ourselves destroyed for the rest of the week.  Properly set up jumping pullups are a great option here.  They allow us to keep moving, getting the intended metabolic effect without slamming into muscular failure time and time again.

This Monday, the gym will be closed for regular classes in observance of Memorial Day.  We will however be running the hero WOD Murph at 11am.  This will be open to anyone at all who would like to participate.  This does not count as a class and there is no fee for drop-ins.  Email me if you or anyone you know are planning on attending at nick@crossfitsomerville.com so I have an idea ahead of time of how many to expect.  Hope to see you all there!

Also, as a reminder: This week will be Lara’s last at the box before moving to Pittsburgh.  To celebrate, her last WOD is the 6pm Thursday, at which point she will be adjourning to The Independent for drinks etc. She invites all of us to come join her and socialize when the WODs are done!

WOD:

Daniel

50 pull ups
400m run
21 thrusters (95/65)
800m run
21 thrusters
400m run
50 pull ups

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.