WOD – June 30, 2016

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 completing the Hero workout “Murph”, which is named after Lt Michael Murphy.

Today’s workout times are 7am, 8am, 10am, and 11am

  Come down and show your support and honor all those that gave their life fighting for our country!  This is a very tough workout and will be completed in teams of 2 for beginners.

“True heroism is remarkably sober, very undramatic. It is not the urge to surpass all others at whatever cost, but the urge to serve others at whatever cost.” ― Arthur Ashe

Work Out of the Day


For time

1 mile run

100 pullups

200 pushups

300 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 fast murph time and you have a twenty pound vest or body armor, 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 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.

Click Here to read more about Lt Michael Murphy



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