Hello Replay Members & Friends, 

Just came back from a wonderful hike at Cheile Zanoagei and Bolboci Lake and we're still sharing stories and pictures.
It was a blast! We posted stuff on our facebook and instagram page, so take a little peek. 


 Felt really good to get out of the Box and put our functional skills to work outdoors.
 Apart from getting in touch with nature- which is is a great stress reliever - hiking invites a sense of adventure & camaraderie. 
 Afterwards, we all sat down to share a delicious, paleo meal with our community.  
 More than 30 members joined our mountain hike and dinner cook-out. Joe and I joked that we didn't have as many guests at our own wedding :)
 A Big Thank You to our barbecue chefs and assistants! 
 In case you missed it, we will likely do an encore this year, so plan on next time.
 
 Now, we wanna tell you about our NEXT MAJOR EVENT.
 Every year on US Memorial Day, Americans honor those who have fallen in the line of duty.
 As we are Replay CrossFit The American Way we have a tradition of doing a workout called "Murph" on Memorial weekend - just like many Boxes around the world.
 This year we will do our Third Annual “Murph" WOD on SATURDAY, 26 May.  

WHO is "Murph"?  Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,  was killed in Afghanistan June 28th, 2005. For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.
 
 WHAT  is "Murph"? The Workout is: 
 For time:
 1.6 km Run
 100 Pull-ups
 200 Push-ups
 300 Squats
 1.6 km Run
We partition the pull-ups, push-ups, and squats as 20 rounds of 5 pull ups, 10 push ups and 15 Air Squats. We start and finish with a run.


DON’T BE DISCOURAGED, if you can’t do the entire workout, not many can. 
 As aways - beginners or non-members with unconfirmed experience levels will be scaled accordingly by our Coaches.
 As we have a “Half-a-Murph" scheduled which is half of the distance and repetitions.


 Not able to run? No problem- we will do a brisk walk instead. 
 No pull ups? No problem- we will do jumping pull ups from a box or ring rows. 
 No push ups? No problem- we will perform them on a box or on the wall.
 No deep squats? No problem- we will allow a high squat limit on a box or a stack of plates.
 The idea is to challenge yourself, do a little more and go a little faster each year.

 WHY we do it?
 To honor  LT. Murphy - this was his favorite WOD.
 To honor our Box and the way we do things here. 
 To honor our Community which makes everything worthwhile. 
 To honor WHO YOU ARE in the face of a challenge.  This is more than just a workout.
 It’s about Courage. It's about Showing Up. It's about putting yourself Up There, no matter your weaknesses. 
 If you are not a regular member at Replay CrossFit, you are still welcome to join us as a drop-in. Registration is mandatory, please SIGN UP through our website www.replaycrossfit.ro. 


See you at the Box!