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“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.
For more information about Lt Murphy, please also check out the feature-length documentary “€œMurph the Protector”€ which was produced with the help of our friends from Kill Cliff.

• WOD:
  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

• Murph:
  For time:
  – 1 mile run
  – 100 pull ups
  – 200 push ups
  – 300 Squats
  – 1 mile run

• Rest and Recovery:
  Mobility and Maintenance
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett€’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’€™s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett‒s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.