Announcements
Hey Mettle and Honor crew!
Exciting news—our Murph Schedule is now open for registration! 🏋️♂️💪 This year, we’re offering 1 hour and 15 minute heats to ensure everyone gets the most out of this challenging and rewarding workout.
Here’s the lineup for Saturday:
- First heat: 7:00 AM
- Second heat: 8:15 AM
- Last heat: 9:30 AM
Sign up now to secure your spot and join us for a memorable Murph experience. Can’t wait to see everyone there!
Let’s crush it together! 💥
**Memorial Day Special Class Announcement!**
Hey CFMAH Family,
We have great news for those who can’t make it to our Saturday Murph event! We will be **open on Memorial Day (Monday)** for a special class. Join us from **7:30 AM to 9:00 AM** and kickstart your week with energy and strength.
🌟 **Limited spots available** – Sign up today to secure your place!
Stay strong,
Your CrossFit Mettle and Honor Team
CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
200m Run
Into…
2-3 SETS FOR QUALITY
10 Air Squats
5 Scap Push-Ups + 5 Push-Ups
3 Scap Pull-Ups + 2 Pull-Ups
*This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’.
Hero Workout – Performance
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Hero Workout – Fitness
“MINI MURPH” (Time)
FOR TIME*
800m Run
Into…
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Squats
Into…
800m Run
*Mandatory break-up the reps into 10 rounds. Weighted vest optional.
(Score is Time)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00 Foam Roll*
5 Cat/Cows
:30 Childs Pose
1:00 EZ Recovery Cardio Choice**
*Focus on quads/glutes/lats
**Nasal Only Breathing
-Rest as Needed b/t Sets-
(No Measure)