Run 800m
Run 400m
Run 800m
Run 400m
In between the runs perform a max hold at the top of a pull-up (chin over bar). Try and be aware of what muscles are firing, and which aren’t.
After you drop, overhead walk a barbell (heavy for you) 25m. Then do 10 burpees. Then overhead walk 25m again, and do another 10 burpees.
Then perform the next run
For time (with a partner)
Buy-in (share)
56 Box Jump Overs
then
22 Rounds (share):
5 HSPU
27 Double-Unders
3 Power Cleans (155/105)
then
Cash Out Together
1108m Run
From Wesley’s mom, Nikki, via CrossFit Recreate @crossfit_recreate (Butler, PA, USA):
Wesley Zablocki was 7 years old and in second grade when he was diagnosed with osteosarcoma in March of 2011. Osteosarcoma is a rare type of cancer of the bone that created a tumor in his left distal femur. The following years Wesley’s life was taken over by doctor visits, hospital stays, needle pokes, surgeries and chemotherapy treatments. No matter what the doctors told him he always had hope that things were going to be ok. In January 2015 Wesley started his third clinical trial.
He’d already gone through the two standard treatments available for osteosarcoma. They didn’t work for his cancer. His parents researched and spoke with many doctors to see what could be done. They enrolled him in any trial he qualified for. On March 3, 2015, Wesley passed away at 11 years old.
Wesley’s parents, Ted & Nikki (a CrossFit Recreate member) and his big sister, Zoe, have been involved in CureSearch @curesearch and their “Ultimate Hike” event since 2013. CureSearch for Children’s Cancer’s mission is to end children’s cancer by driving targeted and innovative research with measurable results in an accelerated time frame.
CrossFit Recreate organized a fundraiser called “The Ultimate Chipper,” where athletes did Wesley’s WOD to raise funds for Cure Search.
The significance of the numbers in the workout:
– 56: Wesley’s favorite number
– 11: age when he passed
– 5/27/03: birthday
– 1,108: number of days since Wesley had passed (as of the date of the 2018 “Ultimate Chipper” fundraiser)
Pick one workout to tackle today
15 Minute AMRAP:
3 Bar Muscle-Ups
6 Squat Cleans (155/105)
9 Toes To Bar
12 Burpees Over Bar
Should shoot for 4-5 rounds minimum.
4 Rounds for time:
300m Row
30 Ground to Overhead w/plate (45/35)
30 Overhead Lunge in place w/plate (45/35)
21-15-9
Assault Bike
15-12-9
Deadlift (275#/185#)
12-9-6
Handstand Push-ups
*Rx+ If you finish sub 10 mins, Rest 3 Minutes & Repeat. For ease of scoring, wait until the top of a minute to begin the second round.
5 Minute Running Clock
10m High Knees
10m Bear Crawl
10m Butt Kickers
10m High Skipping
Partner AMRAP 25 minutes
Run 300m
One person runs while the other partner rests.
Air Assault Moderate Effort Tabata
10 PVC Pass Thru
5 Inch Worms in place
5 Pike to Cobra
5 Superman to Hollow
2 Spiderman stretch ea side
5 PVC Jerks as perfect as possible
10 Rounds
Start with the end in mind. If you want a shot at a PR then you need to make the appropriate jumps to make the attempt.
Record your heaviest successful attempt.
4 Rounds
1 Minute per station
:20 Rest in between
Max Reps Burpee Box Jump Overs
Max Air Assault Calories
Max Handstand Push-ups (sub Heavy db push press)
Score is total Reps
3 minutes moderate pace, then 1 minute increase intensity Bike or Row or Ski
then…
Alternating 40 seconds of work, 20 seconds rest:
Alternating Toe Touches (similar to V-ups, on your back)
Handstand Hold
AMRAP 8 Minutes
30 Double-Unders
30 Ab Mat Sit-ups
Dear Members and Guest,
We will meet at Inland Wharf Brewery and get signed in between 8-8:30am. We are scheduled to start at 8:30, running heats every 30 minutes. Final heat will probably take off as late as 9:30. We will run our first mile to Turn 2 CrossFit and perform 100 Pull Ups, 200 Push Ups & 300 Air Squats. Then, we will run our second mile BACK to Inland Wharf Brewery. If you aren’t running, you will have options too.
Back at the brewery we will enjoy a cold beverage of your choice and talk about what a great event this is on such a wonderful day.
Hope to see you all there.
Additionally, Coach Jaime will be at Turn 2 CF at 8am to open the doors to those who would like to perform Murph at the box.
Let’s all have a fun and safe time, meet some new people, get a great workout in and keep in mind what Memorial Day is all about.
See you there!!!
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Welcome to Turn 2 CrossFit Murph Participants.
Please enjoy yourself and be safe and courteous while you are here.
Thank you for your participation.
