Today is Memorial Day in the USA and tens of thousands of CrossFitters are hitting this Hero workout with all they have. Join Justin, Anthony, Nicole, Randy, Luke and Corey in their proud country’s remembrance of those who have fallen in the fight for freedom. And although ‘Murph’ recommends a weighted vest , birthday girls Stacey and Suzie will be donning one each today for their crack at the wod ;-) Scaling options are available .



Run 1 mile

100 Pull Up

200 Push Up

300 Squat

Run 1 mile


For time.







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.’