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  • Writer's pictureCoach Rob


Welcome to another Memorial Day!

As you likely know, every Memorial Day we join the Crossfit community to honor our military; in particular we do the Hero WOD Murph to remember those who have died in the service of our country.

You can read more about Lieutenant Michael Murphy “Murph” here:

Class schedule

7 am

8 am


For time:

1-mile run

100 pull-ups

200 push-ups

300 air squats

1-mile run

  • Partition the pull-ups, push-ups, and squats as needed.

  • If you’ve got a 14/20-lb vest or body armor, wear it.

  • Extra credit if you do it non-partitioned


For time:

1-mile run

50 pull-ups

100 push-ups

150 air squats

1-mile run

  • Partition reps as desired.

  • Start the second run no later than 25:00.


For time:

800-meter run

Then, 10 rounds of:

5 ring rows

10 push-ups (from knees or with hands elevated on a box)

15 air squats

Then, 800-meter run

  • Start the second run no later than 20:00.

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