Every 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. It’s a very tough workout, but we can customize the workout in many ways, and it can even be done as a team of 2. The only workout times available today are 630am, 8am, 930am, and 11am. 

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.