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Friday 25/04/14


OPEN 10am – 12 noon

CrossFit Hero WODs  are some of the most intense workouts that you could experience. They are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think of yourself. Instead think about the Hero that has given his all for our freedom.

Navy Lieutenant Michael Murph, 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.



1.6km RUN

100 pull ups

200 push ups

300 Squats

1.6km RUN

*If you have a 10kg weighted vest, wear it*