Screen Shot 2015-05-20 at 8.09.23 PMMemorial Day Tradition: Murph.  On Monday 5/25 at 10am, join your UP community, along with the greater CrossFit community,  for this incredible Hero WOD to honor the sacrifices of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  We'll have the WOD and recover with a potluck and shenanigans with friends at the gym.  Bring your significant other, a friend, or anyone else you can talk into a workout and we'll see you there! From "This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it."

Wanna split it up, scale it or turn it into a team event, no problem.

For more info on Murph, click here.


In CrossFit, we challenge ourselves mentally and physically, one workout at a time.  Even though we may be suffering though the WOD that day, it is a brief moment in our day, week or even life.  It is important to reflect on the sacrifices of so many, and how they are working for us all, every day, even giving their lives.  Participating in the Hero WODs gets us to suffer a bit more, but also gives us an opportunity to reflect on what has been given by others.  We hope to see you on Monday!


Workout of the Day

Rope Climb practice and scales


A: EMOM 10 min:

1 rope climb

20 sec. plank hold.


B: AMRAP 8 min:

8 burpees

16 sit-ups

8 box jumps 24/20”