Hero WOD Murph

This Saturday, you will take on the Hero WOD Murph, honoring the fallen hero, U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Murph was introduced as a CrossFit Hero workout on August 18, 2005, and has become a long-standing tradition observed by the CrossFit community and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

You can choose to tackle this workout as a team of two or solo. If you choose the team option, you and your partner will run together and then divide the gym movements between you as you wish. For both solo and team options, we will time cap the gym movements to ensure you finish the second run within the group class time.

See you all in group classes, on the zoom, or in the open gym.

Cheers,
Big Cat

Warm up

2 rounds, 1 minute each:

- Ring row squats
- Hip swings/Calf raises
- OS push-ups/Full body rocks

Tech

- Pull-up
- Push-up
- Squat

WOD

Hero WOD Murph
- Run 1 mile
- 100 pull-ups
- 200 push-ups
- 300 air squats
- Run 1 mile

Break the pull-ups, push-ups and squats as needed.
Wear a 14/20 # vest

Cool Down