FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

Memorial Day Murph

I hope everyone had a great Mother’s Day weekend and got to spend some time with those you love. CrossFit is great but family is even better. This weekend was a very special weekend for one family. The family of Lt. Michael Murphy. If you have been a member of FOCF for very long you might have heard of the workout “MURPH” – 1 mile run, 100 Pullups, 200 Pushups, 300 squats, 1 mile run. Sound fun doesn’t it, and if you have a weighted vest put that on too! Read the article about Murph as reported by the Associated Press, HERE. This past Saturday would have been Lt. Murphy’s 35th birthday, his mother christened a US Naval Warship on Mother’s Day weekend in memory of her son who lost his life in 2005 in Afghanistan. We will be doing “MURPH” on May 30th, Memorial day in memory of Lt. Michael Murphy. To register please CLICK HERE. All the money goes to 3 foundations: Wounded Warrior Project, Lone Survivor Foundation and the Lt. Michael P. Murphy Memorial Scholarship Foundation. All of these organizations support military members and their families.


WOD: Thursday

10 min of Handstand work

10min AMRAP
250m row
max reps shoulder to OH
(score is total # OH)
III: 135/95
II: 115/65
I: 95/45

WOD: Friday

50 GHD Sit-ups

5 Rounds for time of: (8 min cap)
10 Deadlift
20 Box Jumps


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