Memorial Day Murph WOD

Published May 18, 2015

On Memorial Day (Monday, May 25) CrossFit Ex Novo will only have one WOD for the day (9AM).  The 9AM WOD will not be capped (more than 16 people can attend) and it will not count againt your membership plan.  We will be completing the ultimate hero WOD. The "Murph" workout is a 1 mile run, 100 pull-ups, 200 push-ups, 300 squats and another 1 mile run and it was named after Navy lt. Michael Murphy, 29, of Patchogue, NY, a SEAL killed in Afghanistan on June 28, 2005. He was posthumously awarded the Medal of Honor.

On Monday, you will be given ten minutes to warm up on your own and then allowed to work until completion.  Class will end when the last athlete finishes.  The work out can be scaled or done with a partner and the pull-ups, push-ups and squats can be broken up as you choose.  If you are around, come on out to show your support for our men and women in uniform and have some fun with your fellow athletes at the box!


Check out the article below to learn more about Murph and other Hero WODS...

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