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We want to provide a safe, encouraging, and positive environment for adults, kids, and athletes of all ages to learn, improve, and reach their health and fitness goals. Most importantly we want to be a place that people leave healthier and happier than when they walked in.

Wednesday May 14, 2014

This year Friday May 23rd, we will do the “Murph” WOD to kick off the Memorial Day weekend. You’ve heard the workout. You know it’s gonna be awful. But do you know the story behind Murph? Or why we do these Hero workouts?

CrossFit Hero Workouts are done in honor of those who have died in the line of service defending our country. Firefighters and police officers and soldiers in the different branches of military who were CrossFitters themselves are honored with workouts named after them. So when you find yourself struggling to fight through the first pull ups or the squats or the last run, remember that people have died defending our country and that you are alive. Each day is a blessing.

“Murph” is named after Lt. Michael P. Murphy was a United States Navy Seal who was killed June 28, 2005 along with four other Navy SEALS after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds (source: http://en.wikipedia.org/wiki/Michael_P._Murphy). He was awarded the Medal of Honor for these heroic actions.

Make sure over Memorial Day weekend you take the time to thank those you know for their service!

Navy SEALs (Sea, Air, Land) operating in Afghanistan in support of Operation Enduring Freedom. From left to right: Sonar Technician — Surface 2nd Class (SEAL) Matthew G. Axelson, 29, of Cupertino, Calif; Information Systems Technician Senior Chief (SEAL) Daniel R. Healy, 36, of Exeter, N.H.; Quartermaster 2nd Class (SEAL) James Suh, 28, of Deerfield Beach, Fla.; Hospital Corpsman Second Class (SEAL) Marcus Luttrell; Machinist Mate 2nd Class (SEAL) Eric S. Patton, 22, of Boulder City, Nev.; LT (SEAL) Michael P. Murphy, 29, of Patchogue, N.Y. With the exception of the lone survivor, Luttrell, all were killed June 28, 2005 by enemy forces while supporting Operation Redwing 050628-N-0000X-001

We hope to see everyone on Friday May 23 for Murph. Then take the three day weekend and enjoy the time with your friends and family!

For Wednesday May 14:


Front Squat 5 RM 
4 x 5 @ 90% of 5 RM

5 x 3:00 AMRAPS
Rest 1 Minute Between Each

3 Power Cleans (135/115/95) & (95/75/65)
6 Push Ups
9 A. Squats