Memorial Day Hero WOD: “Murph”

Memorial Day Murph | Cascade CrossFit

Memorial Day Murph

Today is Memorial Day and we’re dedicating the WOD to all the men and women who serve and have served our country, put their lives on the line or have gave their lives for our freedom. You’re in our thoughts everyday, and we thank you very much for all your sacrifices.

Today we’re doing a Hero WOD named “Murph”, which the story can be found here : Fallen But Not Forgotten
This is a LONG workout, but we can also modify it’s length by making it a team workout.

“Murph” 

In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan

  • 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 air squat
  • 1-mile run

3, 2, 1, go! Can you please check you iPod shuffle and see if it has the right songs on it? Some one accidently picked an identical one, and left with the wrong one. Your’s is here at the gym, just ask the trainer, and you can exchange it with the correct one. Thanks

Congratulations to team Cascade CrossFit for finishing 8th place at the CrossFit North West Regionals! 8th fittest team out of 6 states! Your performances were amazing, and truly an inspiration to all of us! Check out the following links for some highlights from this weekends events:

Highlights from Fridays Team WOD #1: click here

Nick Rocco’s interview after getting a 265# snatch, the best at the regionals: click here

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Cascade CrossFit | Times...looks like Jessica achieved her goal and just beat Mer!!! Great job people!

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Cascade CrossFit | Our two 6:30pm members tonight! It's good to have Danny back for his first WOD since his motorcycle accident!!!!!

11 Responses to Memorial Day Hero WOD: “Murph”
  1. Jonathan
    May 28, 2012 | 5:56 AM

    Can I row instead or running?

  2. Ruth
    May 28, 2012 | 7:54 AM

    WQW-some of these pictures need to be on the wall!!! TRUE GRIT.

  3. Andrea
    May 28, 2012 | 10:20 AM

    God bless the troops!

  4. Admin
    May 28, 2012 | 10:34 AM

    its all running baby!!! AMERICA!!!

  5. Admin
    May 28, 2012 | 1:29 PM

    Can you please check you iPod shuffle and see if it has the right songs on it? Some one accidently picked an identical one, and left with the wrong one. Your’s is here at the gym, just ask the trainer, and you can exchange it with the correct one. Thanks

  6. Admin
    May 28, 2012 | 1:30 PM

    If you can’t run then we would rather see you in here and row than not come in at all. So hope to see ya in here. We’ve had a pretty good turn out so far, and people are doing awesome!

  7. Chris L
    May 28, 2012 | 1:31 PM

    I feel like I was hit by a truck….

  8. Kyle M.
    May 28, 2012 | 1:36 PM

    That’s cause you did El Diablo… Nice work Chris, I know exactly how you feel right now.

  9. Mer
    May 28, 2012 | 2:42 PM

    I seriously started tearing up watching the highlight vids. Im SO proud of the CCF team! I want to show my non CCF friends and go “I know those studs!”.
    And..after Murph today I came home and found dirt/grit on my face and couldnt figure out why until I remembered laying on the floor so much during pushups. Nice wod to make up for several days of not working out.

  10. Jess
    May 28, 2012 | 8:06 PM

    Teehehehhehe. Sorry Mer!!! I just needed to once! It won’t happen again! Xoxoxo

  11. Mer
    May 29, 2012 | 6:07 AM

    Dang you Jess! Something tells me Im in trouble for Tuesdays wod too. gulp.

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