If you’re unfamiliar with the workout, please see below! BEFORE YOU PANIC, we know this is a scary-looking WOD… BUT regardless of your current level of training, we encourage you to join us! Scaled and modified movements can be provided to suit all levels. We look forward to seeing you on Memorial Day weekend to get your dose of #SOMUCHFITNESS and to honor Lt. Michael Murphy!

For Time
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

*With a 20/14 Weighted Vest


–  We’ll begin our first heat at 8am and will be running them every hour until we’re done with 12 people per heat. If we need to open up more heats, we will!

– We will begin each heat with a brief talk in the parking lot behind the gym, and then we will get started.

– Given the length and popularity of this workout, please be on time for your heat or you run the risk of us letting someone else take your spot.

– Related, you are expected to warm yourself up for the workout! We will have a written warm-up and a warm-up area outside for anyone who wants to use it!

– We will discuss scaling options, equipment availability, etc. when we explain the workout. ANYONE can do this workout and there will be a bunch of people scaling appropriately- please use your best judgement and if you are unsure about how to modify or scale, let a coach know and we will help!


– If you would like to bring a potluck-style dish and/or drinks to share, you’re more than welcome to, but it is not required! We will have burgers and hotdogs, plus some chips and whatnot, free of charge.

– If you have any dietary requirements, please let us know or bring food that you can throw on the grill or an entree to eat! We do our best to accommodate, but cannot guarantee anything.

– The BBQ is open to friends and family!