This is our 4th Annual Memorial Day Murph!
It's that time again!
An absolute beast of a WOD, in honor of an absolute beast of a man.
This is the most prolific of all CrossFit HERO WOD's , and for good reason.
We will open the gym doors at 8:30am, and begin the first heat promplty at 9am.
A new heat will begin every 20 minutes.
The last few years we've had between 40-70 people come out to this free event, so get signed up for the time you want ASAP.
Heat times and sign ups are on the white board in the gym....
We will run this as follows:
Athlete will run 1 mile.
Then perform ALL 100 Pull-Ups
Then ALL 200 Push-Ups
Then ALL 300 Air-Squats
Then run 1 mile.
RX Athletes will wear a 20/14# weight vest. If you plan to do this, you must have coaches approval, and bring your own vest. We have a few to loan, but it they may not be available.
There are multiple ways to scale this workout, so I expect all of our athletes to show up and go hard. Coaches will be going over scaling/modification options individually.
We are hoping to have a potluck running from 10am-1pm, so please bring a healthy dish to share.
I will have tables set up, as well as tableware, so just bring the food!
Here is a link where you can learn more about the tragic and inspiring story of how this workout came to be.