2020 #ConnectedByMurph Relay

Every Memorial Day weekend, thousands of CrossFit gyms come together to share in the workout “Murph” to honor Lieutenant Michael Murphy and all fallen soldiers.

The “different” time this year dictates a different approach.  The approach we’ve come up with isn’t just different…it’s special.  It’s connected.  It’s SciCoh.

what is the #connectedbymurph relay?

The idea behind our #ConnectedByMurph relay is connection.  Connection between our members.  Connection between our towns.

The idea is simple.  

Starting at 8AM on Memorial Day (Monday, May 25th), we will come together to perform a Murph relay.  As one athlete finishes his/her last mile he/she will choose a route that overlaps with the next athlete’s first mile.  Give a waive or an air five to “pass the torch” and the next athlete is on his/her way.

Depending on number of people interested, we may put together a few teams to ensure we aren’t running at weird hours.

sounds fun, what about logistics?

Obviously, we all complete Murph at our own pace, so the further down the line you are in the relay the more unpredictable the timing.  That said, we will have a pretty good system to coordinate.

Step 1. All athletes interested should register below.  I will ask for name, address, and if you know if any SciCoh members live close to you.

Step 2. I will create and publish relay teams based on proximity and connect you via email.

Step 3. Your team can coordinate who will go in what order and where you will overlap to “pass the baton.”

Step 4. Each teammate will be given a zoom check-in time. At that time, you hop on our zoom to check on the status of the person before you. You can simply warm up while you wait and then hop out the door when it’s time for you to connect.

If any of that was confusing, just sign up and i’ll take care of you!

what is the workout?

I’ve listed multiple versions you can choose from based on equipment and skill level. MANY OF US HAVE NOT HAD ACCESS TO A PULL UP BAR! PLEASE SCALE PULL UP VOLUME IF SUDDENLY YOU HAVE ONE.

FULL EQUIPMENT – Rx 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run *Wear a 20lb weight vest **Partition bodyweight work however you want. FULL EQUIPMENT – Scaled 1 Mile Run 50 Pull Ups 100 Push Ups 150 Squats 1 Mile Run *Cut run in half if you need. **Partition bodyweight work however you want.

MINIMAL EQUIPMENT – Rx
1 Mile Run
100 Bent Over Rows (95/65 Bar or 50/35 DB ea. Hand)
200 Push Ups
300 Squats
1 Mile Run

*If you don’t have the right weights for bent over rows, just use whatever you can find that is a decent load.
**Partition bodyweight work however you want.

MINIMAL EQUIPMENT – Scaled
1 Mile Run
50 Bent Over Rows (75/55 Bar or 35/20 DB ea. Hand)
100 Push Ups
150 Squats
1 Mile Run

*Cut run in half if you need.
**Partition bodyweight work however you want.

CAN I JUST DO A ZOOM CLASS?

Sure!

I hope you’ll join the relay but if you can’t, then just hop on at 8AM.  I’ll warm everyone up and then kick off the WOD/coach you the entire time.

sign-up by thursday (5/21/20)

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