Friday

Holiday HOURS: Saturday normal hours, Monday Memorial Day we are CLOSED.

Murph For Miller is this Friday and Saturday! Follow this link if you plan on going out to CrossFit Tri Citites in Saint Charles to participate there. Otherwise we will be an overflow gym here on Friday the 23rd or Saturday the 24th for anyone who cannot or does not want to go to Saint Charles to do it. All donations will go to The SSG Robert J. Miller Home in Wheaton this home is designed to successfully transition homeless veterans back into society.

To read more about SSG Robert J. Miller follow this link.

Participation is optional, so is donating. You may donate and not participate and you may participate and do a 1000 burpees instead of donating (just kidding).

We will be starting the WOD 10-15 minutes past the hour. Come in do the active warm up, and be ready to go.

"Murph"

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

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

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.

Post time to comments.