What a great way to celebrate Memorial Day

Some post Murph "bro love" with Josh and Matt. Photo by Megan Titus.

Thanks to everyone that came out for Memorial Day Murph. We had a great time and hope you did as well. If you have not done so yet, please go to the Memorial Day Murph website and make a donation to support some very important charities. Do so by May 30th to get your shirt. 

Tuesday's workout:

6 rounds for time
1 Power clean
10 Push press (60-65% 1RM)
30 Double unders

For more information about 30a CrossFit or to get your health, fitness and personal training questions answered contact the 30a CrossFit Coaches now. 

Happy Memorial Day!

Bobby, Cathie and She-Ra pounding the row sprints..We hope you've enjoyed your holiday weekend so far. If you are joining us for Memorial Day Murph, make sure you get plenty of sleep tonight and you stay well-hydrated. 

We're expecting a big crowd and a good mix of athletes doing Team Murph, Quarter Murph, Half Murph or the full version. We'll get started at 9 a.m. Be ready to work hard and have fun all for a good cause. 

Monday's workout:

"Murph"

For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Partition the pull ups, push ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it, if approrpiate. 

"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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." 

For more information about 30a CrossFit or to get your health, fitness and personal training questions answered contact the 30a CrossFit Coaches now. 

Eat hearty

Josh and Andy go head-to-head during the burpee workout.

It's Memorial Day weekend which means lots of barbeques and eating out. How much should you worry about putting on extra pounds because you're eating more? Depends on what you eat. Tom Naughton ate cruise ship-sized meals for the 7 days the of 5th Annual Low-Carb Cruise:

"But there’s no way my diet on the cruise was a low-calorie diet in disguise.  It was a high-calorie diet, period.  Ask anyone who sat at my table during dinner or any of the Swedes who joined me for late-night cheeseburger patties.

Two days before the cruise, I weighed myself at the gym:  190 pounds.  Two days after the cruise, I weighed myself at the gym again:  190 pounds."

Read Tom's entire post here.

For more information about 30a CrossFit or to get your health, fitness and personal training questions answered contact the 30a CrossFit Coaches now. 

Bring your heels Saturday

Ed's ready for Memorial Day Murph. Are you?Remember to bring your women's shoes to Saturday's workout to help us support Shelter House Domestic Violence Center. We've created a team and will be helping with a promo video on Saturday. So remember your high heels and get a little practice while Shelter House gets some good footage. We'll be participating in Walk Her Way, Rosemary Beach, on June 15th at 5:30 p.m. Walk a mile in high heels to raise money for not only Shelter House but also the Rosemary Beach Foundation. 

Saturday's workout

Burpee ladder

This one's easy. Do one burpee at the start of the first minute. Do 2 the second minute, 3 the third, etc. until you're unable to complete the required number of burpees in the minute. Your score is the number of the last minute successfully completed.

Burpees are not curling and uncurling the legs but are opening and closing the hip. Make the big muscles do the work.

For more information about 30a CrossFit or to get your health, fitness and personal training questions answered contact the 30a CrossFit Coaches now. 

"Murph" options, Hope and Walk Her Way

Charles sprints to the finish of his first Foundations workout.We hope everyone is making preparations for Memorial Day Murph.  This is going to be the only workout we are going to do on Monday and that's ok because it's going to be BIG. We're going to have a good crowd and a lot of fun!

If you are on the fence about participating, let us allay your fears. Yes, Murph is a tough workout but like any other workout we do, it's infinitely scalable. You can do a quarter Murph, a half Murph or take on the full version with two friends and do team Murph. Sign up now and join the fun. It's all for some great causes.

And it won't be your only opportunity to get a great workout while supporting some fantastic charities. On June 9th, we'll be hosting CrossFit For Hope. It's a workout that raises money for St Judes Research Hospital. Sign up here. 100% of the funds go to St. Judes.

We'll also be participating in Walk Her Way, Rosemary Beach, on June 15th at 5:30 p.m. Walk a mile in high heels to raise money for Shelter House and the Rosemary Beach Foundation. We've created a team and will be helping with a promo video on Saturday. So bring your high heels to Saturday's workout and get a little practice while Shelter House gets some good footage.

All of these events are not only great opportunities to support some worthy causes but also great opportunities to spend some time with your 30a CrossFit family and get to know some of the other people who are working to change themselves, change their lives, and change the world.

For more information about 30a CrossFit or to get your health, fitness and personal training questions answered contact the 30a CrossFit Coaches now.