Murph Prep


Murph is 52 days away! 

For those of you who haven't experienced "Murph" yet, we hope you will join us on Memorial Day for a CrossFit tradition. Hero WODs are a way for us to pay respect to those who lost their lives protecting our freedom. 

Memorial Day "Murph" is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Many of you know his story from the movie, Lone Survivor. If you haven't watched, we encourage you to do so! 

In the upcoming weeks, we will be prepping our bodies for the challenge. We suggest incorporating push ups and running into your daily routine to prep for the big day! Today, we are going to knock out "Cindy" which is a big part of "Murph". We'll explain in class. Don't skip!



Workout of the Day


20 minute AMRAP

-5 Pull Ups 

-10 Push Ups 

-15 Air Squats 

*Spice it up by wearing a 20lb vest if you have one!*