Let’s hope the weather holds… I kept checking and they bloody well change their minds every few hours!

“Murph” is here!

While there are many WODS that define CrossFit…Fran, Grace, Cindy just to name a few, none are as recognizable as “Murph”.  It has been a staple WOD at the CrossFit Games in both 2015 and 2016. It has made champions and claimed champions.  In each of the 15,000 boxes around the world, athletes…from RX to scaled to kids…take on this challenge every year.  With Memorial Day in the US coming this weekend we wanted to be sure we participated not only in respect to Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005, but to al of the servicemen and women around the world who risk their lives on a daily basis to protect our freedoms.  Be sure to Google Murph Challenge or Murph WOD when you have a few minutes

Just the mention of the name sends CrossFitters into a frenzied state!

Anticipation!  Excitement!  Fear!  Respect!  This Hero WOD challenges not only your stamina and your strength, but also your mental fortitude. What you are made of becomes more evident with each of the individual components in the WOD.

We know you can do it!

MURPH…for time


1 mile run(1600m run)

100 Pull-ups

200 Push-ups

300 Squats

1 mile run(1600m run)

Partition the pull-ups, pushups, squats as you see fit.

If you have access to the weighted vest…wear it!


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