wednesday 5.24.17 | CrossFit Route 1

wednesday 5.24.17



Memorial Day

On Monday, May 29th, we will be honoring the members of our armed services, in particular, those who have laid down their lives in the name of our country, with the most classic of all Hero WODs: ‘Murph’. For those who are unfamiliar with Hero WODs, they are some of the most mentally and physically challenging of workouts that CrossFit has to offer, a representation of the efforts put in by our fallen soldiers. They are named after specific soldiers who were known to have been CrossFitters themselves. The most well-known of all is the workout known as “Murph”, named after Navy Seal Lieutenant, and Medal of Honor recipient, Michael Murphy, who died in a fire-fight during Operation Red Wing on June 28th 2005, in Afghanistan. This is the operation depicted in the book and film “Lone Survivor”. The WOD is as follows:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

RX: partitioned

Rx+: unpartitioned with a weighted vest


There will be two start times: 9 AM and 10:30 AM. It is a tradition among our own community, and the CrossFit community on the whole to participate in “Murph” on Memorial Day. We hope for a great showing out of the community as we come together to memorialize our fallen heroes.

coaches choice


3 amrap

350 row

ME DB snatch (70/50)

5min rest

"Changing Lives One WOD at a Time"
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