Holiday Schedule Today!!  8:00 AM Only
Motivation
  We all want to be better.  What is holding you back?  Start with doing the little things better.  Prioritize your life.  Commit yourself.  Be positive.  Appreciate what you have.  Help someone.  Believe. 
Strength
   None
Workout Strategy
Today is “Murph”.  Probably the most popular of the Hero workouts and very appropriate for Memorial Day.  There will be thousands of other CrossFit athletes doing this workout today as it is the unofficial Memorial Day workout.  There are two versions of the workout.  One is with a 20# weight vest and one without.  This is a lot of work so we have included two other versions for today.  One of them is a partner work out and includes the partner assisting you in completing a pull up.  This can be done by holding their feet providing your partner doing the pull up some assistance.  Team work.  Pull ups, Push Ups, and Squats can be broken up any way you would like and are most commonly broken up with 5 Pull Ups, 10 Push Ups, and 15 Squats repeated 20 times.  A little suffering is required today.  “All gave some, some gave ALL.”    
Workout of the Day
Strength of the Day                                               
Level 1:  

Partner Murph

1 mile run (400 meter relay)

100 Partner assisted Pull Ups

200 Push Ups

300 Squats

1 mile run (400 meter relay)

Level 2: 800 meter Run

50 Pull Ups

100 Push Ups

150 Squats

800 meter run

Level 3:

 

“Murph”

 

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

Level 4:“Murph”

 

1 Mile Run 

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

 

*20# Vest

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