Lt Michael Murphy

Memorial Day Weekend Hero Hopper


Lt Michael MurphyIt is a CrossFit York tradition to remember not just one but three heroes over Memorial Day weekend. On Saturday at 10am and Sunday at 10am, we gather at the board to pull a hero from the hopper. We spend a moment reflecting on who that hero was, honoring their memory and offering a moment of silence. Then, on Monday, we’ll honor Lt. Michael P. Murphy. This year, we’re happy to give our community three options for honoring Murph’s memory: 7am, 10am, and 630pm. This will also give all our coaches a chance to participate. Murph’s WOD is:

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


Download this week’s program.