Today’s workout is a benchmark Crossfit Hero workout. It’s going to be performed by ALL Sincity Crossfit athletes at all 3 locations tomorrow.   Make sure and log in your times to beyond the whiteboard to see where you stand!

Work Out of the Day“Murph”  For time:1 mile run100 pullups200 pushups300 squats1 mile runPost time to beyond the whiteboard.In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Basics5 rounds for time of:400m run15 wallballs, 20/14lbs15 kb swings, 53/35lbsPost time to beyond the whiteboard.