‘The only thing necessary for the triumph of evil is for good men to do nothing.'” – JFKEvery year on Memorial Day Americans honor those who have given their lives serving the United States Armed Forces. At SinCity CrossFit we have a tradition of completing the Hero workout “Murph”, which is named after Lt Michael Murphy.

Join us for our online Murph wod at 8am on zoom!  Check your app for the at home version if you can’t make our zoom time!

Work Out of the Day

Murph”

For time:
1 mile run
100 pullups
200 pushups
30o squats
1 mile run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20/14lb vest bring it and wear it.

Post time to beyond the whiteboard.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously awarded 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.