It is May and that means Murph is just around the corner! Murph is so incredibly inspiring and fun! We all love CrossFit for the community and group energy. Murph takes this to another level. Not sure what I’m talking about? Murph is a Hero WOD named after Lt. Michael P. Murphy. Lt. Murphy was a US Navy Seal who was killed while serving our country in Afghanistan in 2005. It is now commonly performed in boxes across the country on Memorial Day. The WOD is composed of a 1 mile run followed by 100 pullups, 200 push ups and 300 squats done in any order, and finished with another 1 mile run. Please come, work out, cheer each other on, and stick around for the year’s biggest BBQ! There will be a scaled version so anyone can join in — including friends and family. Even if you do not partake in the physical fun, come by and hang out!
5/9 – Roach Strength Invitational. Five of the Rugged Elite (from RE & SODO) will be competing in their first Olympic Weightlifting meet. Novice women start at 9 am, novice men start at 11. Roach Strength, Sumner, WA.
5/25 – Murph, 10 am workout, 12 pm BBQ. Friends and family welcome. BYOB and food to share!
5/30 – Start Strong Graduation and Community Day workout, 9 am. These have been so much fun! Help us congratulate the Start Strong program on a month well done and introduce them to our awesome RE community.
– Programming by Rudy Nielsen and Outlaw CrossFit! May marks the start of our journey with Outlaw CrossFit programming. Rudy is a bad ass athlete and an amazing coach. He puts out some of the best programming around and has trained many top level athletes. Get ready for gymnastics and barbell-dominant S/T (strength and technique) and overall strength gains! Read a bit about Rudy here.
– Monthly Endurance Challenge. Josh Whelan inspired a movement! Everyone loved the 10k row challenge so much, we decided to do something like this every month. This month the challenge is 1,000 double unders for time. Post your times to Facebook!
Athlete of the Month:
Jenny Whelan, we <3 you! Thanks for being awesome.