Friday!!

Remember why we have Monday off,

Get Ready!!! Murph for Miller is here today at our gym and the actual event is tomorrow Saturday at CrossFit Tri Cities. We do the workout at our gym to give everyone who has a busy Saturday the chance to experience an awesome Hero WOD to honor our fallen on Memorial day weekend. We would like, but do not require, a donation for the The Rob Miller Home: Midwest Shelter for Homeless Veterans in Wheaton, IL. Thank you and get motivated for this WOD!!! (there will be scaled options so everyone can have a good experience!) DONATE!!!!

"Murph"

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

OR-

Half "Murph"

800m run

50 Pull Ups

100 push ups

150 squats

800m run

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 WODHOPPER