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Murph Hero Wod

We will only have this ONE class all day. Be here, warmed up, and ready to go by 9AM.

For time complete the following:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

**Scaling options:
1. Team Murph (pairs or teams of 3)
2. 1/2 Murph
3. If you can not run, substitute with rowing or biking
4. Time cap yourself; 25, 30, 40 minutes to see how far you can get in the time frame.
5. With or without weighted vest...we have limited quantity, BYOV if you can!

This is a CrossFit tradition...
join us in honoring our fallen heroes this Memorial Day.
Our gym will be open from 8:30a-Noon only!
Class begins at 9am, please arrive early if you are new to our gym to fill out waivers.

**Military & Veterans are more than welcome!!!

murph WOD.jpg
Earlier Event: May 25
Community WOD
Later Event: June 1
Cemetery Clean Up - Join Us