Monday Memorial Day "Murph" at 0830

The Machine going old school with the "two hands anyhow"

This week has been kicking! After the Gauntlet everyone is geared up and ready to train! Also, more importantly this week we added morning classes to the schedule! Now that the Cyborg herself (Coach Mo) has the summer off, she is running classes at 9am on Tuesdays and Fridays. We had an awesome showing on Tuesday, and are very pleased to be able to offer more class times for you guys. Based on how attendance goes this summer, we want to be able to put them on the schedule permanently.

Also, Ann Marie's running clinic has been moved up to 9am as well on Wednesdays. If you can you definitely need to take this class!

This weekend is Memorial Day which a great opportunity to spend time with loved ones, do some grilling, and just enjoy the awesomeness that is America. In the midst of all these activities please take some time to think about what Memorial Day is all about. It's a chance to honor all the military men and women who gave their lives so we can have this long weekend by the pool, hugging our loved ones, and sharing the joy of friendship and freedom.

On Monday at PSKC, we are shutting down classes in the evening however we are going to have a very special 0830 workout entitled "Murph". Murph is a Crossfit workout that was developed to honor LT. Michael Murphy, a US Navy SEAL who gave his life in battle so his teammates had a chance to fight and live. For his actions in Afghanistan he received the Medal of Honor. His incredible story is chronicled by his teammate, Marcus Luttrrel in the book Lone Survivor.

CrossFit Champions - "Murph" from Matt & Pam Munson on Vimeo.


Murph is a 1 mile run
100 pullups
200 pushups
300 squats
end with a 1 mile run, all while wearing body armor or a 20lb weight vest if you have one.

As you can tell Murph is a tall order, and you can do 1/2 Murph (1/2 mile run, 50 pullups, 100 pushups, 150 squats, 1/2 mile run) as a scaled option.

It's long and it sucks, no doubt. But take that time to think about several thousand precious lives throughout the course of history who gave you the gift of freedom...the ultimate act of sacrifice. Honor their sacrifice with a tiny miniscule sacrifice of your own.