Memorial Day Murph

"Memorial Day Murph"

As you may or may not know, the CrossFit community has a lot of named workouts, some of which named and dedicated in remembrance of the fallen soldiers of the CrossFit community.

Throughout the CrossFit community, CrossFit athletes will be celebrating the life of Lieutenant Michael P. Murphy on Memorial Day (May 30) with a CrossFit Hero WOD called “Murph” in his honor.

Lieutenant Michael P. Murphy was part of the failed counter-insurgent mission in Afghanistan better known as Operation Red Wings. While on a mission to capture a Taliban leader, a group of local goat herders stumbled upon the SEALs hiding place. Soon after letting the local herders go unharmed, the SEALs were confronted by a large group of Afghan fighters. After about an hour of fighting, Lt. Murphy noticed the team’s transmitters were not working properly and entered into enemy fire to call for help for his SEAL team. In the process of making the emergency phone call, Lt. Murphy was shot; yet he still returned to cover and continued to fight until finally succumbing to his wounds.

Lieutenant Murphy died June 18, 2005 at the age of 29.

The workout, original called “Body Armor” by Lt. Murphy but later change to “Murph” by the CrossFit community consists of:

(For time)

1 mile Run

100 Pull-ups

200 Push-ups

200 Squats

1 mile Run

(To be done with a 20lb vest)

This was Lt. Murphy’s favorite workout. So, in honor of Lt. Michael P. Murphy, go find a CrossFit and join in on this workout come May 30. If this is not quite your cup of tea, then go cheer your fellow crossfitters on through this WOD and help the community raise money for the Wounded Warrior Project, Lone Survivor Foundation and the Lt. Michael P. Murphy Memorial Scholarship Foundation.

Also, check out this letter of support from Daniel J. Murphy, father of Lt. Michael P. Murphy.

Your Easter Workout

One of my favorite parts of the year is all of the holidays and it is not because of all the food, family or presents present on that day. Rather it is because of the workout of the day. In most workouts, you are tackling a standard workout of what seems to be an outrageous number of sets and reps all on your own.

However, at CrossFit Monrovia at least, you get to have a little more fun (but really, when is a WOD ever not fun?). Whether it is Christmas, New Years, Thanksgiving, Labor Day, a wedding announcement, Halloween or even Easter, these lab rats know how to create some of the greatest WODs around.

These WODs usually consist of a theme around the holiday being celebrated and are often in teams (it gets pretty competitive!).In the past some of these WODs have consisted of chasing down fed-ex which was really running around the block with a stack of boxes filled with weights, or pushing a two-ton truck across thestreet, Santa’s cookie and milk (downing an Oreo and glass of milk at the “starting gate”), a sobriety test (taking a shot of alcohol or apple juice followed by somersaulting to a beam,

walking across the beam, and ending with a 180 degree burpee), midnight fireworks (star-jumping over your teammates to make it across the room) and many more fun and kooky things.

What are you’re holiday workout plans? Thinking of trying something new, fun and maybe even a little crazy? Maybe a little Bunny Gone Bad (a twist on fight gone bad)?

Gym vs. Box (Part II)

Welcome to my favorite box and the place I call home! Welcome to CrossFit Monrovia- The Energy Lab, widely known for our enthusiastic energy and bright orange t-shirts throughout the CrossFit community.

Join me on a quick tour!

Notice the front doors are very different than a typical front door. back and forth through. Plan on joining a CrossFit? Better get used running through these doors, as you will pass through them multiple times with every workout you do. And look, like no other gym, members are already waiting for us to come in and join them in a workout.

But before you come in, you must learn the lab rules. Just as every gym has its rules (proper attire, using a towel, etc), so does this box.

These rules include (specific to this box):

Rule #1: We insist you speak your mind! Swearing is acceptable.

Rule #2: Keep an accurate count. If you “scale” or reduce reps/load, fine, just be honest and inform the instructor.

Rule #3: It’s best to leave your ego at the door. It’s likely to get trounced if you don’t!

Rule #4: Introduce yourself to all newcomers, as they may need to revive your unconscious body later & “hey dude, wake up” is so impersonal!

Rule #5: There is no “dress code”; dresses are optional. In fact clothing is optional, however other members may rescind your right to strip down, if you don’t measure up.

Rule #6: Arrive early for your class & stay late to cheer for others.

Rule #7: If someone passes out or vomits don’t worry, this is considered an acceptable form resting.

Rule #8: Lying flat on your face, unable to move in the middle of a W.O.D., can be considered “scaling”. Lying flat on your back, unable to move at the end of a W.O.D., is considered normal.

Rule #9: You must brag about your workouts to friends, family & complete strangers.

Rule #10: You can scream, yell, swear, shout, cry, whimper, grunt, bleed, puke & pass out…Just don’t quit!

Rule #11: Please clean your equipment, your DNA is not as desirable as you think.

Now that you know the rules, you will be able to enter and join other members in a WOD, like you have always been a member of the energy lab.

As previously mentioned, this is the large open space that is available to you and all your workout needs; the walls lined with all the workout equipment you could ever possibly need, and all the workout equipment you never thought you would need. This is where you will do all of your W.O.D.s, whether you are doing olympic lifting, rowing, box jumps, using kettle bells, dumbbells or wallballs. This is the space in which you push yourself beyond

your perceived limits to lift more, and to move faster, and be stronger. This is where you will push yourself to work so hard, that you will practically kill yourself to get on the numerous boards posted on the walls to be number one in each and every named workout.

Now go out and find your box, walk in with confidence, and join in on a workout with them.

Gym vs. Box (Part I)

Crossfit gyms are no ordinary gyms. In fact, they are called boxes. “Gyms” and boxes are very different, from the types of workout to the equipment to the people to atmosphere.

For example, when you walk through the front doors of a gym for the first time, you have to wait a few several seconds until someone is ready to help you. After informing them that it is your first time, they find you a “trainer” to walk you through the gym and give you a tour of their facilities. They make sure to point out the cardio area filled with rows of treadmills and bikes, next the machine area, followed by free weights in which every wall in covered in mirrors, in which the majority of people are checking themselves out as they workout.

Upon the conclusion of your tour, you are pulled into a small cubicle/office in which you discuss your membership plan. After working out there for a number of months, you find that you have been working alongside the same people and do not know any one of their names and that you all look the same as when you started.

Now, walk into a box. First difference is the front door, not really the typical glass door but rather one or two garage doors. You walk in to this large open space and notice there is music blasting as people finish up their workouts and are passed out on the floor, trying to catch their breath. As you try to take everything in that it so drastically different from your typical gym, you are immediately greeted by a person who has just finished their WOD. Two seconds later, a trainer runs over to you and introduces themselves and asks if you are here to take part in a WOD. Slightly frighten and shocked by all the differences, you say you just wanted to check it out and find out more information.

Shortly afterwards, a member of the box that has just finished up comes over to your side and introduces themselves and starts up a conversation. As you try to take everything in, you notice the large amount of pull-up bars, rowers, open weight racks, wall balls, boxes, rubber bumpers, barbells, kettle bells, rings, ropes, and that the walls are lined with dry erase boards rather than mirrors. On these dry-erase boards are workouts with lists of the 10 fastest men and women, and their times.

A trainer then explains what a typical workout looks like and takes you through an introductory workout, showing you the proper technique for each movement. 3-2-1-Go. You start your workout. After only one minute into it, you are already regretting eating breakfast. Not too much later after you start, a group of people you have never met before are cheering you through the next five minutes of your workout. Finally, the horrible 10-minute workout is over, as you lay exhausted in a pool of your own sweat. The trainer asks you how that felt and offers to join you on a walk around the block to get some fresh air and regain consciousness.

Once you return to the box, you are told you are free to stay and hang out. The next day, you wake up and you know you got a good workout yesterday because you can barely reach the phone fast enough to answer a call from the trainer asking if you are feeling okay after the previous day’s workout. You have made your decision; you are joining Crossfit.

Or at least this was the experience I had. Being back in my home box, I was quickly reminded of why I love Crossfit. As I returned to my box for the first time, back from school for break, I was immediately greeted by hugs and smiles, from old friends and new faces. I challenge anyone to walk into a box and not have a good experience. In saying this, I must say, do your research, every box has a different style and atmosphere. Find the one that is right for you.