MONDAY, MAY 30th (MEMORIAL DAY) will be our big “Murph” event and we hope ALL of you can make it. It is a CrossFit tradition (and one of biggest events at CFH) so please mark your calendars!
The Hero WODs are named after people who have given their lives in the line of duty. Their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
We plan take Memorial day to honor him by making “Murph” our Memorial Day WOD. We will run two heats. On starting at 9:45 am and one starting at 10:15 am. We encourage everyone to show up at 9:30 am so we can brief the WOD and you can cheer on the first group.
We will continue our tradition of providing the meat if the community brings the sides! We will have burgers and dogs and you are in charge of bringing a side dish and something to drink. We will put a sign up list on the font whiteboard!
Strength WOD
Take 10-12 minutes to find
A heavy 3 Rep Squat Clean
**A warm up for the workout, no score.**
WOD
2 Rounds
5 Squat Cleans
5 Bar Muscle ups
(Sub Burpee pull ups for MUs)
Directly Into
2 Rounds
5 Squat Cleans
10 Chest to Bar
Directly into
2 Rounds
5 Squat Cleans
15 Pull ups
Fitness: 115/75
RX: 175/120
RX+: 205/135
Throwback to the Open.. Nick on squat cleans!