Workout of the Day


WOD: Saturday


  • 1 Mile Run
  • 100 x Pull-ups
  • 200 x Push-ups
  • 300 x Squats
  • 1 Mile Run

Wear a 20/14lb weight vest.

Scaling options will be available and discussed in person by the coach. Get here and get after it to start the holiday weekend out right!

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.