Memorial Day Murph

Hello Fort Collins CrossFit members,
On this upcoming Monday, May 25th we have an annual tradition upon us. Each Memorial Day we honor the fallen soldier Michael Murphy by performing the hero workout "Murph". Murph consists of a 1 mile run followed by 100 pull-ups, 200 push-ups, 300 air squats, and all capped off with another 1 mile run. Athletes are encouraged to wear a weight vest while performing the workout (20 lbs for men, 14 lbs for women). The workout is as much about having mental toughness to persevere along with physical stamina. As you perform the workout I encourage you to think less about the pain/suffering you may momentarily be in and shift your focus to the sacrifices made by those who protect our freedom and safety in this amazing country where we get to live. 

This year with the current conditions we are living in, Murph will have to be run differently. We want to continue this annual tradition and hope that we can accommodate as many of you as possible in the gym. That being said, currently we will offer class spots on Monday, May 25th to members first before opening up any spots to outside athletes. Phil has been hard at work this week making pull-up stations outside the gym. We will have 6 pull-up stations that can be used by athletes to perform Murph while not being required to wear a mask. Inside we can have up to 8 people in a class performing Murph but those athletes will be required to wear a mask while inside the gym. There is a sign-up genius (https://www.signupgenius.com/go/9040A45ACAD29A2FE3-murph) where you can sign up for a time slot and also a pull-up station for Murph on Monday. Also there is a spot to note if you will be borrowing a weight vest from the gym for this workout. We have 2 ladies 14 lb vests and 3 mens 20 lbs vests that you may borrow. Time slots are 60 minutes and there are 15 minutes between heats to pick yourself up from the floor, clean equipment, and leave the gym before the next heat arrives. If you think it will take you longer than an hour to complete this workout I suggest you sign up for the last heat of the day which is scheduled for 1 hr 15 min. Otherwise if you are signed up for an hour long slot we will have to time cap you at 60 minutes so we don't throw off the following heat times. Please come fairly warmed up to the gym and be ready to start on time. You may arrive up to 15 minutes ahead of your heat but please stay out front of the gym and a coach will come out, take your temperature, run through a quick warm-up with you, and get everyone briefed on their heat. Usually we celebrate with a post-Murph cookout but given the ban on gatherings over 10 people we will not be able to have this cookout. 

Also, this year it is more important than ever to really evaluate your current level of fitness before deciding how you want to tackle Murph. Many of us have not touched a pull-up bar in 2+ months so knocking out 100 pull-ups as one small part of a long workout might not be the best practice. The last thing we want is for any of our athletes to push themselves to a point of damaging their body. So please, if we suggest a scaled option of the workout don't be offended. We know all of you are rockstar athletes but Murph might not be the best re-entry into that rockstar life. Or perhaps there have been extra cookies, banana bread, ice cream, etc in your diet during this quarantine and you are rocking a built-in weight vest? Awesome, no need to throw a weight vest on top then! Whatever route you choose to go when taking on Murph be proud of yourself for putting in the work to do hard things! And if you are looking for scaling options talk to a coach. We've got all sorts of different scaling options that will still give you a good physical and mental challenge. 

Last but not least, Murph shirts have been shipped and are scheduled to be delivered today. I will have shirts at the gym on Friday and if you are coming to class you may pick up your shirt then. Otherwise you may pick up your shirt on Monday. Also, things related to mask wearing inside may change before Monday if the state of Colorado grants variance to gyms in Larimer County. If I hear any news regarding this I will relay that information to members as quickly as possible. Fingers crossed....

So if you are in for Murph on Monday get yourself signed up for a heat time! https://www.signupgenius.com/go/9040A45ACAD29A2FE3-murph
First come, first serve on heat times. Weather forecast looks perfect for Monday. Cloudy and 62 degrees! 
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Peace, love, and health,
Erin