May 25, 2015

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Today and we honor and remember all who have lost their lives protecting our great country with the Hero WOD, “Murph.” Join us for scaled, RX and team versions of “Murph” at 6am/7am/8a/9am. We’ll have KidCare available at 8am and 9am. All are welecome to take part in this CrossFit Memorial Day Tradition!

RX – For Time.  Partition reps as needed.  Wear a 20lb vest, if possible.

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 Mile Run

Scaled Option – Half-Murph

  • Half-Mile Run
  • 50 Pull-ups
  • 100 Push-ups
  • 150 Squats
  • Half-Mile Run

Scaled Option – Mini-Murph

  • 400m Run
  • 25 Pull-ups
  • 50 Push-ups
  • 75 Squats
  • 400m Run

Scaled Option – Team Murph
Divide the reps and runs among teams of 2 or more.