So this is my life. And I want you to know that I am both happy and sad and I’m still trying to figure out how that could be.
-Stephen Chbosky
Thank you to all of those who served and gave their lives so that we can enjoy all that there is to enjoy in our beautiful country.
Yesterday was Memorial Day, and we would like to thank all of those fallen veterans and their families for 
their service and commitment to America. Many members of my and my husband’s family (including my dad and both of our grandfathers) were military vets. Both of Gram’s brothers were in the military as well.
Memorial Day is a day to give honor to those heroes we have lost protecting our freedoms and all that is America. Without them, we would not feel safe, and I hope we all took a moment to remember that this weekend. Although it’s an extra day off and a time for BBQ’s and gathering of friends and family, it’s also a day to look up to the sky and say “THANK YOU“.
Memorial Day is also a big day in CrossFit gyms all over the country. In honor and memory of Navy Lt. Michael Murphy who died in Afghanistan on June 28, 2005, at age 29, we all do a Hero Workout called “Murph”. The workout originally called “Body Armor” was Michael Murphy’s favorite which consisted of:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
- … in a 20-lb. weight vest or body armor (women wear a 14-lb vest)
Many people in the CrossFit world and even those in other fitness arenas have all heard of Murph and many set goals for this workout each year. I had a friend complete it for the first time this year. Her goal was just to do the whole thing. And she did, in just over an hour! Another friend did it for the second year in a row. Her goal was to beat her time from the previous year and she did! Whatever your goal is, go out there and give all you can, and while you are grueling away at this workout for an hour think about what our fallen heroes endured on the battlefield.
I started CrossFit in October 2016 as you read in “Life Changes” and my first Murph was Memorial Day 2017. I wasn’t sure what I was doing or what to expect but it has become one of my favorite workouts even though I don’t like running. Every time I do it, I almost cry thinking about the hero we are honoring. He gave his life while I am only giving an hour of my long weekend. I also think about the battles that others go through like cancer and how blessed I am that I can still run and do pull-ups and push-ups and squats. In 2017, I finished Murph at 44:05 with no vest. Yesterday, I beat that time and finished in 38:41. I couldn’t believe it! I wanted to do my best and I tried to run those miles as fast as I could. Maybe CrossFit isn’t for you and that is okay. Maybe make a commitment each Memorial Day to do something. Go for a walk, donate to a cause, do 30 burpees… whatever it is just do it in memory of a fallen soldier who has given his/her life for you.
I hope that we can all take a minute this week to appreciate those who gave and those who continue to give so much for our country. I hope we never forget what those amazing men and women have done over the years to protect our freedoms. Many Americans don’t realize how good we have it, and how much our military presence in other countries prevents further wars and conflicts. I am not sure it is for us to understand, but I think it is for us to appreciate and honor those heroes and to say thank you for your service when you see them. I think back to how my grandparents talked about going into the service. And it was just what you did. Just to be pulled to that calling. It is inspiring. Thank you to our American Heroes!
Memorial Day
Thank you to our soldiers, veterans, and their families for all of their sacrifices yesterday, today, and always.
“Those who have long enjoyed such privileges as we enjoy forget in time that men have died to win them.”
– Franklin D. Roosevelt
Ingredients
I found this recipe on the Food Network. I would change a few of the ingredients to make it a bit healthier and get some chia and quinoa chips or other kettle-cooked or whole-grain Tostitos.
- Refried beans
- Guacamole
- Sour cream
- 4 scallions
- 2 cups shredded Mexican cheese
- Black olives
- crumbled Cotija cheese
- 1 1/2 cup salsa
- Chips for dipping
Stacy’s Suggestions and Preparation
- Follow the recipe on the link above.
- I would substitute nonfat Greek yogurt for the sour cream.
- I would also suggest using vegan shredded Mexican cheese.
- I love Newman’s mango salsa. Or you could also make your own salsa to make it a bit healthier.
- I would use feta or goat cheese crumbles for the Cotija.
- Enjoy!
Photo was taken from Katie Lee Biegel‘s recipe on the Food Network.
“Home of the free, because of the brave.”
– Unknown
Equipment Needed
- timer
Bonus Weekly Wednesday Workout
In today’s workout, you will do five minutes of five different ab movements for 50 seconds, rest for 10 and start a new one on the next minute. Follow along with me click here. This workout you can do every day and add it to the end of our Weekly Wednesday Workouts.
3 Rounds:
- crunches
- right elbow to left knee
- left elbow to right knee
- legs up and knees to chest
- push-throughs
- end with a 10-second crunch hold
How to Do the Moves
Remember there are always modifications. Let me know if you need help or suggestions. Make this workout work for you!
Photo by Yogendra Singh on Unsplash
Equipment Needed
- kettlebell or some type of weight for kettlebell swings
- Tabata timer (try this one on YouTube)
Weekly Wednesday Workout
In today’s Tabata-style workout, you will do one movement for 20 seconds then take a 10-second rest. You will do the same movement for eight rounds. Then we will go onto another movement. There are four movements altogether. If you want to do the workout along with me click here. If you just need the movements, click below.
Movements for each round:
- Standing abs right/standing abs left
- American kettlebell swings/Russian kettlebell swings
- Lunges/Sumo squats
Finish up with 5-minute abs!
How to Do the Moves
For the video of movements click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!
Photo by Taco Fleur on Unsplash
Imperfection is beauty, madness is genius, and it’s better to be absolutely ridiculous than absolutely boring.
-Marilyn Monroe