top of page
Search

Monday May 29, 2023

We will be doing the HERO workout named Murph. It is about sacrifice! We will run 2 workouts (both Murphs), 1st at 8:30am then again at 10:00am!!!


Every year on Memorial Day weekend, CrossFitters in affiliates across the world perform the Hero workout, ‘Murph’. It is a workout that has become synonymous with CrossFit, not just for its brutal toughness, but for what it represents. ‘Murph’ is not simply another workout we do in a class to increase our fitness before moving on to whatever else we have going on in the day. It is a workout designed to honor and remember the men and women of the armed forces that have lost their lives in defense of our freedom. And as is the case with every Hero workout, it has a story of courage and sacrifice behind it.


‘Murph’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005.


In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan:


Murph

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’ve got a twenty pound vest or body armor, wear it.

Recent Posts

See All

Wednesday, Feb. 21, 2024

Skill push Press 3x8@65-70% 5 min WOD "Karen" (150 Wallballs - ALMOST 80 Wall Balls 60 Double Unders 40 Push Jerks ((75/115) 20 Pull ups

Tuesday, Feb. 20, 2024

Skill Ab Circle 4x8 Romanian Deadlifts (60% 1 RM) WOD (Endurance workout!!) 18*15*12*9*6*3* Deadlifts (135/185) Toes to Bar Dumbell Snatches (35/50) * 5 Burpees 24 min time cap

Monday, Feb. 19, 2024

LET's GOOO! Sign ups for the Open have been rockin, reserve your spot!!! Also, the 60-Day CHALLENGE begins March 1. Check out our sign up deals for friends, ex-members, family, rivals!!! All info will

bottom of page