Monday, May 30th

By May 29, 2016 wod


Schedule Today

FIT: 8 & 9am ONLY

CrossFit: 9 & 10am ONLY

As is tradition with thousands of gym around the US and the world, this is the day we do the hero workout “Murph”.

“Murph” is a CrossFit Hero Workout 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.


For time:
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.



Following the workout we will be meeting at the pull up bars on the East side of Wash Park. 1pm. We will have Volley Ball, Spike Ball and other games. We will supply some beer etc, bring a picnic and come hang out with your fellow CFB Peeps. All welcome!

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