May 24, 2013



Memorial Day MURPH WOD Sunday:

Reminder we will be doing the Memorial Day MURPH WOD on Sunday at Noon.  This is fundraiser for The Lone Survivor Foundation.  Please bring a $20 cash or a check (made out to CF RXD).  We will be compiling all donations and submitting one check to the foundation.

Here is the original workout and scaling options that can be used:

Full WOD:

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Squats

1 Mile Run

*Where a 20 lbs weight vest if you have one.


800m Run

50 Pull-ups

100 Push-Ups

150 Squats

800m Run


In a team of two, both run and split the reps as needed.

 WOD: 5-24-13

We are starting Memorial Day Weekend off with a Hero WOD.


10 Rounds For Time:

150m Run

7 Chest to Bar Pull-Ups

7 Front Squats (135/95)