2nd ANNUAL MEMORIAL DAY MURPH FUNDRAISER & BBQ/POTLUCK

It’s time everyone. There are many Hero WODs out there, and for each and every one we put our hearts and souls into them to pay tribute and honor the sacrifices made. This day we honor all of our soldiers past and present with “Murph”. Doing this workout is nothing compared to what our soldiers have endured and continue to endure for our freedom, but it will give us an opportunity to celebrate their spirits and raise funds for several very worthy charities. So during the WOD when you think you just can’t go on and feel completely beat, we hope you’ll remember all the soldiers who have made the ultimate sacrifice and push yourselves in their honor.

Post-WOD we’ll continue the celebrating and honoring with a BBQ and a great time with your fellow CrossFitters, family, and friends. Even if you won’t be doing “Murph” we hope you’ll stop by, make a donation in the donation jar, and grab a bite to eat with us.

Don’t forget we will have a wave start to try to alleviate some of the traffic on the pull-up bars, but it will be unavoidable with over 30 athletes. The times for the starts are estimates as we expect some shuffling to take place as people arrive, need to get warmed-up, and get distracted by the smoking tri-tip and other food. And keep in mind that we will all have to be nice and share bars and bands. Each bar can fit two people at a time so just make sure you don’t plant yourself or a band right in the middle of a bar. With the bar space we have we should be able to have close to 20 folks doing pull-ups at any given time. Folks doing elevated push-ups may also have to share boxes or benches.

Thank you in advance to EVERYONE  who will be participating in some fashion, has donated, and will be at the box just showing support. We appreciate each and every one of you! We’re going to have a fantastic time together getting through the WOD and remembering our soldiers.

 

WORKOUT OF THE DAY

“Murph”

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

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

We last did this workout December 24, 2011.