Monday, May 26, 2025 – CrossFit Route 7

Join us for “Murph” today, to honor LT Michael P Murphy, and all our fallen heroes!
8 & 9 AM
Doors will open at 7:30 AM. Come early and warm-up!
Family and Friends/Drop-ins are welcome, $25!
Breakfast Potluck: Sign-up here!

Navy SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.

	Weekly Overview	Events/Classes
Monday	“Murph” Hero WOD	8am, 9am Class WODs ONLY
Tuesday	Conditioning Intervals
Wednesday	Clean and Jerk
Thursday	Back Squat
Friday	Pressing Variations
Saturday	Squad WOD
Sunday	Gymnastics Push/Pull

“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*RX: Unpartitioned with weight vest (20/14)
*Compare to 5/27/24

Cooldown
1:00/1:00 Banded Lat Stretch
1:00/1:00 Pec Stretch w/ Rig
1:00/1:00 Calf Stretch w/ Rig