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 Starting at 10:00 am and one starting at 11:00 am.  We encourage everyone to show up at 9:45 am so we can brief the WOD and you can cheer on the first group.

The workout is below. We encourage anyone and everyone regardless of skill level to come and try it out! There are tons of ways this workout can be modified/partitioned if needed. The first thing to keep in mind is that while the workout is meant to be challenging, we want you to find the right challenge for you. Feel free to split the work between 2-3 partners, OR you could simply complete the runs, along with a 15-20min AMRAP of 5 pull ups, 10 push ups, and 15 air squats. This isn’t about competition inside of the gym, or pushing yourself beyond your comfort zone, it is about coming together as a community to celebrate a holiday and honor a fallen hero.



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

*Weighted Vest 20/14*

Lt. Michael Murphy

We will continue our tradition of providing the meat if the community brings the sides!