Workout Of The Day

Wednesday, July 18th WOD

Workout for Wed., 7/18:

Warm Up!


Teams of 2

AMRAP in 30 mins

100 box jumps

100 deadlifts

100 kb clean and jerk 1 arm

***partners switch every minute 1 person working at a time

Previous WODs

Tuesday, May 29th WOD

Workout for Tue., 5/29:

Warm Up!


3 rounds NFT

20 banded hammy curls

20 double kb oh walking lunge

20 ring rows

100 m weighted sled push

Monday, May 28th – Annual Memorial Day MURPH WOD & BBQ!

Workout for Mon., 5/28 (Memorial Day):

Starting at 9am!  Followed by some beverages and BBQ fun! 


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


Join us on Memorial Day for “Murph”, which 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.

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.
—Murph Foundation “Biography”


Friday, May 25th WOD

Workout for Fri., 5/25:

Warm Up!



Min 1: 200m row

Min 2: 60’ DB Baer crawl 30 ft forward 30 ft backward

Min 3: 14 DB box step overs

Thursday, May 24th WOD

Workout for Thu., 5/24:

Warm Up!


1600m run

4 min rest

800m run

3 min rest

400m run

2 min rest

200 run

Post WOD –


Wednesday, May 23rd WOD

Workout for Wed., 5/23:

Warm Up!


5×1 Strict Press

5×3 Push Press

5×5 Push Jerk

Tuesday, May 22nd WOD

Workout for Tue., 5/22:

Warm Up!



10 Wall Ball

10 Toes to Bar

10 Box Jump

Monday, May 21st WOD

Workout for Mon., 5/21:

Warm Up!




Clean and Jerk

Friday, May 18th WOD

Workout for Fri., 5/18:

Warm Up!






Post WOD –

5×3 thruster building to heavy.

Thursday, May 17th WOD

Workout for Thu., 5/17:

Warm Up!


3 rounds

40 KB swings

30 goblet squat

20 clapping push up

Wednesday, May 16th WOD

Workout for Wed., 5/16:

Warm Up!


1–>10 Deadlift

10–>1 Medball shuttle sprint