WOD Tuesday, May 20th

Memorial Day Murph

Memorial Day is next Monday and in celebration of this special day we are going to be completing a Memorial Day Murph!  Murph is an epic CF hero WOD in honor of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. This wod consists of
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*the pull ups, push ups, and air squats can be completed in any order.

We are going to run Murph in two heats- 9:30 and 10:15. There will be 12 spots in each heat. Please be sure to sign up for your heat when you are at the box this week.  We can add another heat if more spots are needed.  This is the only class and workout offer this day.

Please feel free to stick around after your WOD to cheers to the beginning of summer!


10 burpees
15 push press
10 front rack lunges