Reminder: Monday May 27th, SeaCity CrossFit will bring you:
What is MDM?: A yearly internet based fundraiser for military charities. It’s based on a workout called “Murph” named after Medal of Honor recipient Michael Murphy. The idea is to honor ALL of our fallen military members with a challenging workout.
Who can participate?: Anyone! You don’t have to be a Navy SEAL (it just helps…) You don’t have to be able to do the entire workout to participate, just do what you can.
When? 9am Memorial Day (Monday May 27th)
Where? At the gym, 4639 Corona
Why?: To honor ALL fallen military members with our pain and sweat, (some tears and blood too I’m sure), and to raise money for great charities supporting military causes.
How much?: Registration is $35, and includes an awesome event shirt made by FORGED clothing.
Where does the money go?: All profits go to the charities listed. SeaCity is offering this event absolutely free to the public. We just ask that you please donate online!
What's the workout?
For time: 1 mile run, 100 pullups, 200 pushups, 300 squats, 1 mile run.
If you have a 20# vest or body armor, wear it. Partition the pullups, pushups, and squats as desired.
Scaled versions:
1/2 murph: 800m run, 50 pullups, 100 pushups, 150 squats, 800m run
1/4 murph: 400m run, 25 pullups, 50 pushups, 75 squats, 400m run
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| Paula |
Today's WOD:
Strength:
Front Squat 5 x 1 @ 92%
Conditioning:
3RNFT:
4 sled push (2 round trips hi/lo)
5 tire flips
20 sledge hammer strikes
5 strict slow T2B