Complete as many rounds as possible in 22 mins of:

Run, 400 m

7 Thrusters, 155/105 lbs

20 Pull-ups

This workout was written in honor of US Navy Chief Stephen “Tyler” Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit.

TARGET SCORE
Target number of Rounds: 4.5 Rounds +
Minimum number of Rounds before scaling: 3 rounds
Large Class Target number of Rounds: Same
Large Class Minimum number of Rounds before scaling: Same

STIMULUS and GOALS
For the 4th, we have a memorial workout called “The Ginger.” Athletes will work through a 400m run, heavy thrusters, and moderate pull-up sets for 22 minutes. Establishing a pace early on that’s consistent and repeatable will be important for longevity. Athletes need to focus on recovery during the run and keep sets on both bars aggressively.

Workouts like this are meant to be challenging. Work hard, control your breathing, and aim for similar round times across.