Coach’s Choice And Monday reminders. 

Today’s Strength and Metcon are coach’s choice.

Show up ready to work!!!!

And as a reminder, Monday May 25th  is a holiday and Monday morning Heritage Crossfit will be coming to gether to complete a Hero WOD- MEMORIAL DAY MURPH at 9 am. Show up early, bring family, bring friends, and most of all be ready to pay tribute to a great American hero. A little bit of pain in the gym is a small reminder of the sacrifice Murph made for his country.



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

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. It was first posted on the Crossfit website August 18, 2005 and from then on it has been referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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.