We all know what today is!!! It is the day we do Murph for Miller!

Donations will be accepted and given to the Midwest Homeless Veterans Shelter a local charity that provides housing and support to service men and women in our area. Our friends at CrossFit Tri-Cities have hosted this event for the past 9 years and we have been acting like a satellite location to anyone that is not willing to make the trip to St. Charles for their event. All are welcome to participate in this event.

You can read about SSG. Rob Miller here. 

Here is the bio on Lt. Micheal “Murph” Murphy (SEAL).

We will be CLOSED on Monday Memorial Day to honor the fallen.

Don’t thank a veteran for their service, this weekend is not about veterans (that is on veterans day) who are still with us, it is about the fallen who can no longer do a workout like the one you are about to and the many other things we are all going to enjoy this weekend…. Think about them while doing this workout, and consider it a privilege that we live in a free country because of the sacrifices of our military….good luck and God bless!!


For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20-lb. vest or body armor, wear it.

Their will be a half “Murph” option so please do not be intimidated!


Post time to WODHOPPER!!!

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