CrossFit Hero Workouts are done in honor of those who have died in the line of service defending our country. Firefighters, police officers and soldiers in the different branches of military who were CrossFitters themselves are honored with workouts named after them. So when you find yourself finding a hard time fighting through the first set of pull ups or the squats or the last run, remember that these people have died defending our country for us.  We are lucky to be here working out along side each other everyday.  Let’s celebrate that blessing and honor Navy Lieutenant Michael Murphy in completing this grueling workout together.

Join us on Monday, May 25 at 10:00am to hit the Hero WOD ‘Murph’.  We invite all community members and CrossFit athletes to this event to show our support and appreciation Navy Lieutenant Michael Murphy has made for us.  Coach Murph will be on the grill post WOD for a tasty recovery meal.  Feel free to bring a dish to pass as we hang out and enjoy Memorial Day together.

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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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.