May 31, 2021

MEMORIAL DAY 2021


Today we honor all service men and women who have fought, and those who do fight, to give us our freedoms. We will be doing the hero WOD, ”MURPH”.


Thank You.

Class times are 9:00 and 10:00. BBQ to follow!! Bring your favorite side dish/dessert!

"Murph” is a CrossFit Hero WOD (Workout Of the Day) named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.


  • 1-mile run

  • 100 pull-ups

  • 200 push-ups

  • 300 squats

  • 1-mile run

Done wearing a 20-pound vest (women can wear a 14-pound vest).



Twas the night before Murph, when all through the box


Not a creature was lifting, weights rested on their blocks;


WOD’s were created and checked over with care,


With the knowledge that Murph soon will be there;


The CrossFitters were nestled in their Rogue-certified beds;


While visions of push-ups danced in their heads;


And I in my NoBulls that I bought like a sap,


Settled down for a much needed, WOD Recovery nap,


When outside the box there arose such a clatter,


I jumped through the weight room to see what was the matter.


Over the dreaded assault bike I flew like a flash,


Stuck my head out the front door to the sound of a crash.


When what to my wondering eyes did appear,


But the ‘greatest of all time’ garbed in full CrossFit gear.


He did a squat clean at the speed of a laser,


And I knew in my heart it was none other than Mat Fraser.


More rapid that rapping he ran through the Murph,


And he shouted the exercises with excessive mirth:


“Now mile! Now, Pull-ups! Now pushups galore!


Now, squats! Mile, again! In memory of those who went to war!


Then he threw me some Nanos and quipped “I’m retired!”


Did the Murph once again and said “I’m not even tired!”


With me even more certain that he’s not from this Earth,


I picked up the shoes and thought about Murph’s worth;


Done every Memorial Day, in every which place,


As a sign of respect to those who gave themselves for our space.


And as I thought on it more, a tear came to my eye;


Mat Fraser took off and soared through the sky.


He cried out as he flew over the roof of the box:


“Give the Murph your all, because ALL OF YOU ROCK!”


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