***NOTE: We’ve added an additional class (8:45am) to the Memorial Day holiday schedule. Please reserve a spot in a class if you plan on coming in on Monday, make sure to cancel ASAP if you know you can’t make it (a few minutes beforehand doesn’t help), and don’t double-book yourself for multiple classes.

As we posted about last week, we'll be doing "Murph" as tradition on Memorial Day, and we wanted to take a moment (and a WOD) to remember the meaning of Memorial Day.  I saw this posted on Instagram several years ago just prior to Memorial Day (thank you @wolfgang2242) and really liked it: 

This [day] is for remembering and loving those that have gone before us.  It's also a great time to think of those that are with us now.  These moments can be fleeting, it all changes, sometimes sooner than we would like.  Enjoy those you are with, whether there are many or few.  Cherish what is right now.  It's the best way to love. 

Thank you to all who have served our country, and to those who are serving right now.  

Monday's WOD is a Memorial Day tradition (and in some years, for us at Arena Ready, a day-after Memorial Day tradition) for CrossFitters and CrossFit affiliates around the country, and around the world.  Here's the brief background on who "Murph" is, and how the workout was conceived.

"Murph" is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

- CrossFit.com (July 18, 2005)

And for those who have never done the workout at Arena Ready previously - don't worry, there will be scaling outlined and encouraged for those who are in a not currently in a position to perform this workout as prescribed, and there will be a time cap strictly enforced.  

As a reminder, push-ups only count when your chest actually touches the floor (intent does not equal achievement) - but on the flip-side, today is not the day to try and correct every single fault if you have less-than-ideal push-up ROM (i.e. don't strain on the eccentric portion of the movement). 

And no, you shouldn't wear a weight vest if you've never done this workout Rx as written without a vest in under 40 minutes - it's not honorable to do so, it's just plain dumb.

WOD FOR 05-30-19:


For Time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run


Our recommendation is to partition the pull-ups, push-ups, and air squats as 20 rounds of "Cindy" (5 pull-ups, 10 push-ups, 15 air squats repeated 20 times).  If your PR is under 40 minutes, and you've been training consistently (4+ times per week) at the Rx/Black level, then wear a weight vest ("body armor") if you have one and so desire - but the same time cap will apply to you as it does to the rest of the group.

(Compare to 05-28-18, 05-30-17, 05-30-16, 05-26-15 and 05-27-13)

(Workout courtesy of CrossFit.com)