Monday 09-02-19

It’s labour day and even though most people are off, you’re still going to be putting in work if you show up to the gym.

Today we will be doing “Murph” a classic CrossFit “Hero WOD” named after Michael P. Murphy

Michael Patrick “Murph” Murphy was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War.


1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

This workout is high volume. If you are a newer member to Starke we will scale the reps as needed and or allow for partner options to challenge you at your level and make sure you have a great experience.

*There will be bike and row options for those who won’t be able to run.

For this who have attacked “Murph” in the past you’re encouraged to retest in the same fashion you tried last time to compare your results.

See you tomorrow at 10:30 am everyone.