Through out the country Monday 28th 2012 is Memorial Day. Most of us have a day off work and will celebrate with food, fun, drink and relaxation. With so much going on it’s easy to lose the meaning of the day. We all have this day and many like it because men and women dedicate their lives to the defense of our country and today we commemorate those who have fallen in the course of that service. There is quite a long list of hero wods to pick from and today we will be performing “Murph”. Murph/Body Armor 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have body armor or a twenty pound vest, wear it. Murph is quite a bit to bite off. Finishing your first Murph is a considerable accomplishment for every crossfitter. Not just because of the volume or repetitions associated with the WOD (600 reps + 2 miles) but because of the determination it takes to finish. We can discuss to death all the exercise science and recovery implications of the WOD but that’s not really the point. The point is that these are work outs dedicated to people that show us that when willing we are able to do a lot more than we think we can. You are capable of amazing things. It doesn't really matter if you’re able to do the whole work out or if you have to scale it back. What matters is that you are willing to do what you are able to do. I'm sure it will be really, really hot in Columbus, Ohio and 30-60 minutes of exercise will be really, really hard. There may also be times when you feel like quitting and because of the sacrifice of people like Lt Murphy you can, just remember it’s not National BBQ Day. We will start celebrating Memorial day at 12:00 with heats starting every 15 minutes. All other classes are canceled. We'll finish when everyone is done, then we'll move on to the grill.