CrossFit WOD for Monday 5-29-2017


May 28, 2017

Memorial Day is a day to remember and grieve those who were lost serving our country. 

In the CrossFit community, we honor the fallen in the field with Hero WODs (military, police and fire fighters). These workouts are often extra grueling: physically and mentally. They are intended to make you think, act, and give all you can, even if it’s only for that moment. To thank those for protecting and serving our country. 

Throughout the United States, most CrossFit boxes will perform the Hero WOD called “Murph.” To Lieutenant Michael Murphy, the workout was known as “Body Armor.” It was his favorite workout and one he created for himself.

Murph was a Navy Seal for three years before being killed in Afghanistan in 2005. His story was portrayed in the movie “Lone Survivor.” He received over 11 different military decorations, including The Medal of Honor and the Purple Heart.

We will have a limited schedule: 8:30am and 12pm. Classes will be overcapcity, but please waitlist so I know who is next in line to get added. Everyone who attends will have a chance to win a one-of-a-kind pair of Foxwing Fitness branded wrist wraps by Memorial Wraps, a company that is run by veterans and gives back to different Veteran funds and programs. 

Warm Up – 3 RDs: 1 strict Pull Up, 3 inch worms to dive bomber, :15 squats, :20 deep lunge with knee rotation

METCON- Murph – For Time

  • 1mile Run (2000m Row)
  • 300 Air Squats
  • 200 Push Ups 
  • 100 Pull Ups
  • 1mile Run (2000m Row)
  • *Partition as needed
  • **If you can’t make it to the gym, make it a home WOD by subbing sit ups for pull ups

“This community knows how to show love.”

– Michael Murphy