Saturday, 5/14/2016

Our annual Memorial Day Murph tribute workout and cookout will be held Monday, May 30. All are welcome to workout and/or hang out for the party afterward – bring family, friends, co-workers, neighbors, etc. If you want a t-shirt, you will have to register at but that isn’t required.

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge.


Deadlift: 4×4

AMRAP in 10 minutes:
10 Hang Squat Snatch
10 Burpee Box Jumps

Alternating Tabata: Superman / Hollow

Post your results to the comment section.


  One thought on “Saturday, 5/14/2016

  1. Pete (PM)
    May 15, 2016 at 10:44 am

    Strength – Deadlift 4 sets, 4 reps at 135#. WOD: 3+9, Hang Squat Snatch 35#, Burpee Box Jumps 20″ box.
    Brought my first drop in – Gerty. Got her a Crossfit Chantilly t-shirt.


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