May 25th – Memorial Day Murph

Work Out of the Day

LT. Michael P. Murphy:
A team of 4 Navy SEALs led by LT. Michael P. Murphy were on a mission to capture or kill a Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be transmitted. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

Join SinCity CrossFit on May 23rd for ”The Murph Challenge”’

Click Here to Rgister and Get Your “Murph” Shirt or Tank Top

Every year on Memorial Day, Americans honor those who have fallen serving the United States Armed Forces. At SinCity CrossFit  we have a tradition of teaming up to support the The Murph Challenge and the Murph Memorial Scholarship Foundation.



For time:

1 mile run

100 pullups

200 pushups

300 air squats

1 mile run

If you have a 2olb vest bring it and where it.  Reps may be partitioned in any order.  Post times to beyond the whiteboard.

We will be running three heats: 0900 First heat for you early risers1000 Second Heat1100 Strength Class1200 Final heat

We will not be open for any other times on Memorial Day!


“Team Murph”

In teams of 2 for time:

1 mile run

100 pullups (or jumping pullups)

200 pushups

300 air squats

1 mile run

Athlete team up and run together.  They share the reps one athlete working at a time.  Post times to beyond the whiteboard.



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