I hope this holiday Monday starts a new tradition of community "Hero" workouts on the Holiday Monday.  We have SO many amazing people around CrossFit Pincher Creek and it would be so great to workout with some people we don't normally get to workout with! I understand some of you are still out and about camping etc but for those of you that are around, join us for a super challenging but fun WOD

"Murph"
Run 1 Mile
100 Pull ups
200 Push ups 
300 Squats
Run 1 Mile 

Feeling a little" Murph" shy? Honestly who isn't?  

Give Baby Murph a go..
Run 800m
50 Pull ups
100 Push up 
150 Squats 
Run 800m 

 Hero WODs are dedicated to fallen soldiers who died in the line of duty.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". From here on it will be 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.