CrossFit WOD – 170527

Memorial Weekend. While we gather for picnics and fun, be sure to take a moment to remember those that gave their all for our nation. They are the Heroes and reason for this time of remembrance. Today we will be doing the Murph Hero Wod. Never done a Hero WOD? Well, today is always a good day to try something new with our Iron Hero CrossFit Family.  


 “Murph” Hero WOD

1 mile Run
100 Pull-ups
200 Pushups
300 Squats
1 mile Run

** We will do 2 heats, starting at 7:15AM. If you are in the first heat, be sure to come early enough to warm-up and be ready to go right at 7:15AM. Greg & Chong have graciously invited the whole Iron Hero Family for a potluck/pool party. Check fb portal page for more information.


Want to know more about this WOD? Box Life has a great article explaining the what and why-

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