Warm-up: 100 jump ropes
(Use first mile as warm-up)
MetCon – Murph:
Run 1 mile
300 Air squats
Run 1 mile
(Break up the exercises however you want)
Holy cow!!?!?! MURPH!?!?!?! In the snow?!?! What about the ice!!??!
Well I guess as coaches we can always say to be prepared for anything at any time so why not Murph in the snow and ice?! It may have been crazy to do, but it definitely made for one of the best workouts at CFK. I mean Murph is epic enough as it is, but add battling the elements and 20° weather into the equation, and it becomes even nastier! In some places it was so icy we had to instruct you guys to walk and not chance a messy fall. Not to mention, the route you guys ran was 1 solid mile of uphill and 1 solid mile of downhill. All these factors did not deter you Ktowners though, as everyone stayed positive with an encouraging attitude for fellow CFK’ers.
I am totally impressed, amazed, proud, and all other adjectives to describe how great everyone did and how awesome it was to watch everyone push through it. If you are upset or disappointed with your time…DON’T BE! Just to finish this workout, Rx’ed or not, is an accomplishment in itself. Plus, the next time this workout comes around it will be warm and snow/ice will not be a factor. You can actually run the miles and not worry about having to stop in certain places to watch for ice.
Honored to be the coach of the hardest working/encouraging CrossFitters,
<3 Coach Miss J
P.S. Post to comments your reaction as soon as you saw the MetCon today, and congrats to Matt Hinton who did Murphy Rx’ed!