WOD – May 29, 2017

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.  It’s a very tough workout, but as always, we can scale the workout in many ways, and it can even be done as a team of 2.  The only workout times available today are 8am, 930am, and 12pm.  Join us for a BBQ after the noon workout!

Work Out of the Day


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 warded 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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