***Invictus will be open on Memorial Day for a holiday schedule – which is the same as our typical Saturday schedule. Our regularly scheduled 90-minute Competition sessions will be performing the traditional “Murph” workout.***
Warm-Up.
Banded Scarecrow x 60 seconds per position
Reverse Snow Angels x 10 @ 3030
Ankle Dorsiflexion x 60-90 seconds per side
Followed by…
Two Sets:
30 seconds of Perfect Stretch
30 seconds of Glute Bridge Marching
30 seconds of Bear Crawl
30 seconds of Medicine Ball Carry
30 seconds of Wall Climbs (or Plank Shoulder Taps)
Rest 30-60 seconds
In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors
For time:
Run 800 Meters
immediately followed by…
Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)
immediately followed by…
Run 800 Meters
immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats
immediately followed by…
Run 800 Meters
————————–
“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell
The above workout is a combination of the CrossFit workouts “Nate” – named after Nate Hardy, and “Murph” – named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.
Did Murph for the first time today. No vest, 100-200-300, 47:11.
Absolutely crushed it!
Murph (no vest)
38:35 as rx’d (5/10/15 partition)
2 minute PR from last year!
Murph this morning with 20# vest 58:25
5/10/15
The first third if my mile route is up hill and gets to 12%. I had to hike up that part the second mile. I pass by a fire station after the hill and that got me motivated to get moving again.
Was going to do Nate today, as i did Murph yesterday, but was too sore and unmotivated. Will do it, maybe tomorrow or Wed.
Murph yesterday
44:01 – w vest. Slow hard slog. Partitioned to 20 rounds of Cindy. 3:30 min slower then last year. ??♀️
Murph. 24lb plate carrier
Done as 10×10/20/30
45:56
Murph-59:48 w/ 20# vest. Coming off a weekend at the beach and sunburnt, vest felt amazing here in SC…?? Last time I did this was 51:09 5 years ago, so after 4 years being out and having kids I’m just happy I can suffer for my brother’s again. Always means alot to do this workout. God bless all of my brothers and sisters who have and who are serving this great country of ours and the sacrifices our families have constantly made for us to achieve everything we have been able to. Greater love hath no man than this, that… Read more »
Did murph this morning chipper style, got 125 in on my squats and threw up everywhere, rested and breathed a minute and got back to my squats and ran the last mile. 53:08. I did half Murph but Cindy style in 16:38 the other day. So…. chipper is way harder I’d say. Got hot today in TN
Did Murph at the gym this morning.
It has been a long week without much sleep after having my new daughter arrive 3 weeks early on Tuesday last week.
Murph is aways tough for me so rough way to get back into it. I did 100/200/300 not rounds. First time with that format and it took 71mins….ouch!
For recovery I’m flying 4.5 hours tonight and 7 hours back tomorrow…. ?
Congratulations on the new addition!
Thanks Chris!
Congratulations on your daughter! Great work doing Murph straight through.
Phew, 20lb vest, 40:30 for the combo above. Frank Toner, Aaron Seesan, Mike Perich – Never Forgotten.
Last night Murph w/the wife: 48:30 w/25# body armor. It got hot!? I fell apart about 13 rds in to Cindy.
Today- Nate 20 mins:
2 BMUs
4 SHSPU
8 Kb swings
-19rds +4, just fell off the min/rd pace due to a slight rip ?
Great work to all, today is about finding the pain and appreciating the don’t-give-up attitude of those that went before us.
It was cool here this morning and I was still a sweaty mess. I can’t imagine doing Murph in Tx heat with extra weight. You’re a beast!
Solid work logged!
Putting me to shame TLH – great work.
A. Back Squat On the 2:00 x 6 Sets. Enjoying the waves between 3 and 1 reps with escalating %s for both. Feels like the singles prime full muscle engagement for the triples. Finished on an easy feeling 93% in Nanos. B. Front Rack Lunges 2 sets of 12 @ 49% 1RM Front Squat. These felt pretty manageable, so will likely up my projected 1rm. C. Murph – programmed without a vest. 35.39. Went to 6/4 pushups either side of squats in 14th round. 7.36 first run, 7.53 last run – had to give it everything. Rounds of Cindy were… Read more »
Almost 9 minutes off that time! Great work brother and all that coming off of high % squats too!
Had to try and outdo your 8 min PR haha, congrats on that ? legs feeling on trouble now
Nice improvement!!
May 23 WOD
E90s for 30 min
AB 15/20 cal – 46s/43/54/54
10 BBJO – 41s/42/45/45
Row 250/200m – 49s/51/52/53
WB x20 – 40s/45/50/53
DUx50 – 32s(1miss) / 28s / 36s(1miss) / 28s
***LOVED this! But round 4&5 got tough to keep pushing hard
Fun Finisher – DONE
Great job and incredibly consistent throughout!
Still traveling but I knew I could sync up this one with the group!
Murph, 41:15 no vest, 5-10-15 partition, strict pull-ups.
Enjoy the day everyone
So impressive going strict!! Nice job.
Great work Dave!
Murph: 46:23 which is a PR of over 8 minutes from two years ago! I was traveling last year and wasn’t to fit it in. I’ve been following the program just a little longer than that. Thanks so much for the programming and encouragement to help me improve! My plan was to go 15 rounds of 5-10-20 to save my legs for the run. I executed that well for 10 rounds when I realized the pushups were the limiter for me. I finished doing 5-10-15 and the final 5 rounds 5-10-5. The last run was very slow nearly 10 minutes.… Read more »
SUPER D DUPER PR MIKE!!!!! That’s freaking AWESOME!!!! All of your hard work and dedication is definitely paying off!
Thanks so much!
Huge gainz Mike, well done
Thanks brother. How are you doing?
I’m doing very well Mike, thanks for asking. Still enjoying TRAIN program with JF and life is well. Nutrition is a little better too so that always helps!
Nice job Mike!
Thanks Joseph!
Bonjour de france !!
ça fait un petit moment que je vous suis, et j’ai envi de partager avec vous mes entraînements !!
My english is bad 😀 but i will try my best !
Sunday : Murph with vest 10kg 40:25.
Today : 28:53
1er 800m : 3min
3 rounds
4 bar muscle ups (4, 4, 4, )
8 SHSPU (8, 6/2, 4/2/2)
16 KB swings (Unbroken)
800m run : 3;24min
3 rounds
15 pull ups (15, 15, 9/6)
30 push ups (30, 21/9, 15/5/5/5)
45 squats (30/15, 30/15; 20/15/10)
800m run 3,32
C : some plank !
Great work on two tough metcons and welcome to the blog!
Welcome, super impressive performance!
Tanks!!
Bienvenue!
“Mini Murph”
800m Run
15 rounds of: 5 – Strict Pull-ups | 10 – Push-ups | 15 – Air Squats
800m Run
21:45
Great work Chris! Enjoy the rest of your day!
Hi to everyone.
This is my first day with this program. Thanks to Invictus for this good service.
I’ve done “Two Heroes” with time: 46:25 (scaling muscle-ups with dip-rings as suggested).
Have a good day.
Welcome aboard – tough first day – great work.
Welcome to the blog Diego! This is a great community to be a part of!
Welcome Diego…TOUGH first day…but you are going to LOVE it here! Outstanding work today!
Welcome Diego!
Murph with 20lb vest. 47:22
Mile 1 8:50
20 rounds
5pull ups > all ub
10 push ups > all 5 3 2
15 AS
Mile 2 8:20
This went well. Push ups were limiting factor as I suspected. Very happy as this is 3 min faster than last year and with 5 more pounds. First year using all 20lb
Great work on your improvements! Super impressive second mile!
Thanks mike!
Smashed it JB! Fantastic pacing to push the final run
Thanks! I was grunting like I don’t know what trying to crush the last mile!
Great gainz J! Hard work is paying off. Super performance!
Pooped in on another good day! Thanks Joey!
Saturday – Hero day Jared (without vest) 4 rounds 800m run 40 pull ups 70 push ups Time: 40:45 1 min more than last time Today A) stretching, mobility drills and warm up B) Today’s workout- Time: 31:34 800m run 3 rounds 4 bar muscle ups (4, 2/2, 2/1/1) 8 SHSPU (8, 5/3, 5/2/1) 16 KB swings (Unbroken) 800m run 3 rounds 15 pull ups (15, 15, 9/6) 30 push ups (15/15, 15/15, 10/10/10) 45 squats (3×15/15/15) 800m run C) Rowing session Started as a 300 cal not for time, finished as a 5k for time. Time: 21:27, new PR.… Read more »
That’s a ton of work today Raphael! Great work and you topped it off with a pr row!
Thanks Mike! I hope I can do the 5k in less then 21:00 very soon
Because I was short on time this morning I did a version of today’s:
3 rds
8 ring dips
8 SHSPU
16 KBS 24 kg
Run 400 m
2 rds
10 strict pull ups
30 push ups
45 air squats
Had to cut it after 2nd round to be on time.
15:54
Well done Simo!