Honoring with Performance

Sometimes we fall into the habit of showing up and simply performing the WODs scheduled, we may even put all our physical effort into each one, but leave the gym without a second thought.  We need to remember there are quite a few WODs we program that have a person, a family and a story behind them.  So let’s take a moment to honor those who are currently serving or have served our country by performing, in my opinion, the best CrossFit workout created, “MURPH”.   Let’s remember that there’s a man with a story, whose fought and provided his life to let us live ours.  Let’s make an effort in getting up that much earlier and putting our hearts into this 5AM Endurance WOD. 



1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run



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