Workout of the Day

Memorial Day


All regular classes have been canceled in honor of Memorial Day today. Instead, we will be holding our annual Memorial Day Murph event at 9:00 am. This is a day for remembering the people who have died while in service to our country's military. It also marks the unofficial start of the summer vacation season. I will ask that you don’t let the latter overshadow the day’s true meaning.

Many people visit cemeteries and memorials, to honor those who have died in service to our country. Here at CrossFit No Boundaries, we choose to honor all of those who have fallen by donating a little blood, lots of sweat, a few tears, and a few dollars to their memory with a workout called “Murph.” The workout is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. You can read his story in this article or by clicking here. CrossFit Hero workouts always come with a story. Sadly, the stories of bravery, valor, and sacrifice can often get overlooked...just like the true meaning of the holiday that was created to remember them.

Today of all days, take a minute to read the story...any story. Take a minute to think about the survivors that have been left to carry the burden of the fallen. Honor someone that gave their life to protect and defend. Get to know the loved ones that live on with the weight of that sacrifice. Above all act accordingly, especially when speaking with the families, service members, and veterans that have suffered a loss. I’m not going to tell you what to say, that’s for you to decide, but be genuine, listen, and support them. If your actions are in true dedication to the holiday you will walk away with something more important than just another day off of work.

Our community also takes the opportunity to reconnect with our military community with financial support on Memorial Day. This year we will be making a community donation to the USMC Scout Sniper Association. If you will be joining us today we are asking that you bring a donation to the gym. The recommended donation is $25. For those of you that can’t be with us, let me make the recommendation that you find your own way to help by getting involved with a charitable organization of your own choosing. A little bit can go a very long way in the right hands.

Now, you don’t need anything special for this workout, just a little heart, some determination and a pull-up bar. If you want a real challenge, wear a training vest or Body Armor and complete the workout straight through without breaking up the movements. Otherwise scale as necessary.

Lift Strong and Prosper


Murph('Body Armor')

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.