For Crossfit veterans and newcomers alike, we’re excited to announcing this year’s annual Memorial Day Murph Challenge. Every year, Crossfit gyms all over take on this Hero WOD to honor men and women who have fallen while fighting for our country. This year’s challenge will take place at NWCF Greenlake at 10 a.m. on May 29, 2017.
What is a Hero WOD?
“These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.”
–Russel Berger, Crossfit Trainer
At Northwest Crossfit, we believe in supporting our military and those who fight for our country, as many Crossfit workouts were developed in part to hone fitness for military personnel, first responders, firefighters, and other athletes requiring full body fitness. Hero Workouts of the Day (WOD’s) are some of the most intense Crossfit workouts we have to offer. We take on these challenging workouts to honor those who have fallen in the line of duty. The “Murph” WOD includes:
- 1 Mile Run
- 100 Pull-Ups
- 200 Push Ups
- 300 Squats
- 1 Mile Run
This workout is traditionally done while wearing a 20 pound vest. We encourage everyone to participate so modifications can be made to accommodate various levels of fitness!
Lieutenant Michael “Murph” Murphy
Lieutenant Michael P. Murphy was a Navy Seal who died on in Afghanistan on June 28, 2005. On that day, he and his team were in enemy territory, east of Asadabad in the Hindu Kush area of Afghanistan. Opposing forces detected their team and opened fire. According to his teammate’s account, Lt. Murphy moved into the open to call for backup. He lost his life but was able to convey his team’s location and save one of his comrades’ lives. The U.S. Navy commended him for his “undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death,” He was awarded a medal of honor in 2007.
If you’d like to take part in this challenge, join us at our NWCF Greenlake location at 10 a.m. on Monday May 29, 2017. We will also be having a barbeque to follow the workout. To learn more about NWCF, connect with us on social media and visit our website today!
Memorial Day Weekend Gym Hours
Friday May 26, Normal Hours all locations
Saturday May 27th
- Greenlake 8 am and 9 am All Levels Classes, 10 a.m. bootcamp
- Bellevue 8 am Bootcamp, 9 am all levels class
- Interbay 8 am Bootcamp, 9 am all levels class
Sunday May 28th, All locations CLOSED
Monday May 29th
- Join us for the Annual Memorial Day Murph Event at 10 a.m., NWCF Greenlake
- Interbay and Bellevue Closed