TODAY'S WOD

Join us tomorrow for our annual running of the Hero WOD "Murph"!

We'll be running heats at both 7:45am and 9:00am (no 7am tomorrow), as well as

an additional heat at 8am on Monday.


Come pay your respects with sweat and effort.



“Murph” honors Lieutenant Michael Murphy of the United States Navy. Mike gave his life for our country while on duty in Afghanistan, in 2005. Since then, his story has been shared through the media, a book, and eventually on the big screen, via the film "Lone Survivor". 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.

Strength/Skill:

- 4x3 Clean Pull + Power Clean + Jerk (from blocks)


Metcon: 20m EMOM

- 30/30 Echo Bike


Abs with Steve!




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CrossFit Chalk Print

136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733