WOD

For Time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)

Box Brief:

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

Strict Press
5 x 3

“Europe”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Push Press (95/65)
Box Jump Overs (24/20)

Recipe of the Week:
Enjoy another recipe!

“Legal Limit”
21 Minute EMOM: teams of 2
Minute 1 – Bike for Calories
Minute 2 – Rope Climbs
Minute 3 – Jump Rope Crossovers

Meme of the Week:

“Absoglute Annihilation”
5, 3 Minute AMRAPs:
200 Meter Run
10 Hang Squat Cleans (115/85)
Max Burpee Toes to Bar
Rest 3 Minutes

Box Brief:
We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels.

Bring your mat, some water, and come ready to unwind. See you there.

Dead Stop Deadlifts
5 x 3

“CrossFit Roulette”
5 Rounds:
20 Russian Kettlebell Swings (53/36)
40 Double Unders

Box Brief:
We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels.

Bring your mat, some water, and come ready to unwind. See you there.

“Move Lotion”
20 Minute AMRAP:
200 Meter Run
20 Meter Dual DB/KB Overhead Carry (50s/35s) or (53s/36s)
30 Sit-ups
40 Meter Dual DB/KB Front Rack Carry (50s/35s) or (53s/36s)
40 Step-ups (24/20)
100 Meter Farmers Carry (50s/35s) or (53s/36s)

Quote of the Week:
“You’ve survived 100 percent of your worst days.”
Robin Arzón

Box Brief:
Join us this Sunday at 4 PM for our weekly yoga session. This all-levels class offers a calming blend of movement and breathwork to help you unwind and recharge. Just bring your mat, some water, and comfortable clothing—no registration needed. We look forward to seeing you there.

Strict Press
6 x 2

“Helen”
3 Rounds:
400 Meter Run
21 KBS (53/36)
12 Pull-ups

Recipe of the Week:
Here are some ideas for your next meal prep!

“Two Bad”
2 Rounds:
2 Minutes – Sandbag Carry (moderate)
2 Minutes – Calorie Row
2 Minutes – Rope Climbs
2 Minutes – Weighted Sit-ups
2 Minutes – Rest

Meme of the Week: