Community Memorial Day Hero Workout “Murph” at Kickapoo Track 6:30pm – 5/26/19

25
May

Community Memorial Day Hero Workout “Murph” at Kickapoo Track 6:30pm – 5/26/19

Picture of last year! 2018 Murph! Over 100 CFR members showed up!

This year‘s community Memorial Day event will be Sunday night the 26th at 6:30pm at the Kickapoo Track in Springfield. This is the night before Memorial Day.

For those asking, annually we take part in a crossfit community hero workout called “Murph” for Memorial Day with all area CrossFit gyms at the Kickapoo track. This year, to beat the heat, we will be doing it under the Sunday night lights. This will also free up Memorial day to observe properly, honoring our fallen heroes and spending time with family and friends.

Please grab your Murph shirt or your CrossFit Republic shirt and be there a little before 6:30pm, represent in a huge way (we always have a huge turnout) let’s grab some gym pictures on the field, and do this thing together.

PS. If you cannot make the community event, Coach Erin will be opening the gym at 6:30am Monday morning to complete Murph for anyone to join in. The gym will be closed the rest of Memorial Day.

#Hero #Sacrifice #Honor #CFRFamily


“Murph”

For time…

1 mile run
100 Pullups
200 Pushups
300 Air Squats
1 mile run

*Wear a 20lb weight vest if you have it

*Can partition the reps how you want (ex 5 pullups, 10 pushups, 15 air squats, and so on, with the mile run capping the beginning and end)

There will be scaled options available, such as ring rows for pullups if needed