Friday 5-23-14

Snatch Grip Deadlift



In teams of 2:

Partner One does AMRAP Wallballs while Partner Two does a 50m Farmer’s Carry. Once Partner Two returns from the Carry, switch roles. Keep a running tally of Wallballs.



Memorial Day Murph

ATTENTION>> Next Monday we will only be open in the morning. We will have an “Open Gym” time from 6-9am or so (don’t show up later than 8:30 if you want to do the WOD. The WOD we are doing is “Murph.” You can do full or half Murph solo or join with a few buddies and tackle the whole thing together. Bring a vest if you have/want one. We only have 3 at the box. First come, first serve.


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

First posted 18 August 2005

For time:

Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile

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.


Here’s something I wrote on 10-27-11 about Hero WODs that I believe bears repeating:

I ask not for a lighter burden, but for broader shoulders. -Jewish Proverb

Hero WODs suck. Plain and simple.

First of all, they are tougher than just about anything we do in CrossFit.

But secondly, and more importantly, they mean that a brave first responder has lost their life. We can’t ease a family’s pain by doing these workouts. We certainly can’t bring anyone back. But in some way, these tributes are healing. It connects us to a world that many of us might be out of touch with. It helps us, if only for a moment, carry a a symbolic burden and stand in solidarity.

Today it will be my honor to stand with you guys at CrossFit Waxahachie.