By Lisa

Memorial Day is typically the first big party weekend of the year. While many people are still in bed sleeping off the all the weekend’s festivities, CrossFitters are taking on a Memorial Day Tradition that some would call crazy. We do one of the most grueling CrossFit WODs in existence: “Murph.” This WOD was created in honor of Lt. Michael Patrick Murphy, a Navy SEAL who was killed in June 2005 in Afghanistan after knowingly exposing himself to enemy fire during an attempt to gain a clear signal to communicate with headquarters after his unit came under fire. The CrossFit Journal recently published an article titled, “Memorial Day Hurt,” which discusses the the origins of the WOD and why CrossFitters honor the fallen with Hero WODs.

The “Murph” WOD consists of:

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • 1 Mile Run

*If you have body armor, wear it.

CrossFit Incendia will be offering mixed-level classes at 7am/8am/9am/10am on Monday, May 26, 2014. The best thing about CrossFit is that all WODs can be scaled – we can cut reps, we can partition and we can modify movements – so that everyone can participate. It doesn’t matter if you are in CrossFit, CrossFit 101 or visiting from another affiliate, you are welcome to join us as we take on “Murph.”

Tyr Tactical is furnishing some gorgeous body armor for Incendians to use. They will be onsite to make sure it fits properly, too. Thank you Tyr!

We’ll have a table of fresh snacks and plenty of water. Please make sure that you are properly hydrated and bring a snack to share.

We look forward to honoring all the men and women who have died in military service with you.