Welcome to another Memorial Day!
As you likely know, every Memorial Day we join the Crossfit community to honor our military; in particular we do the Hero WOD Murph to remember those who have died in the service of our country.
You can read more about Lieutenant Michael Murphy “Murph” here:
Class schedule
7 am
8 am
RX’D
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it.
Extra credit if you do it non-partitioned
INTERMEDIATE
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
Partition reps as desired.
Start the second run no later than 25:00.
BEGINNER
For time:
800-meter run
Then, 10 rounds of:
5 ring rows
10 push-ups (from knees or with hands elevated on a box)
15 air squats
Then, 800-meter run
Start the second run no later than 20:00.
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