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An annual CrossFit tradition, affiliates all over the world, perform the Hero WOD....

(For time)
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*With a 20lb vest (body armor) for the men and 14lb vest (body armor) for the ladies.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


Because we want to spend time with our friends and family and some people may be traveling...we will do "Murph" on a Saturday morning rather than Monday.
OPEN to the public, contact us if you plan to drop-in.

Later Event: June 4
Summer Teen Fit Camp