May 25, 2013
May 27, 2013
Monday, 5/27/13

Happy Memorial Day to all, but especially all those US servicemen and women – including past and present CFDCers – who have served or are are currently serving around the world. Although Memorial Day is dedicated to those who have given their lives in defense of all that we hold dear, it’s an apt time to consider those who would gladly lay down their lives as well.

“The legacy of heroes is the memory of a great name and the inheritance of a great example.” 
 – Benjamin Disraeli

While many CrossFit boxes the world over are paying tribute by cranking through the seminal Heroe WOD “Murph” today, CFDC is sadly without our pull-up bars. Fret not, however, as we have something that should suffice.

3 rounds of
30 seconds jumping jacks
30 seconds rest
15 seconds hop on left leg/ 15 hop right (arms overhead, hollow body position)
30 seconds rest


3 rounds of
5 Four-Point Dive Bomber Push-Ups
10 Squat to Boot-Strappers
5 Arm-Only Inch Worm
10 Hip to Wall
5 Band Pull Apart + OH Band Pull Apart


“Morphed Murph”

1 Mile Run, 50 Ring Pull-Ups, 100 Burpees, 150 Goblet Squats, 1 Mile Run

– 1 mile run equal to 2 block runs;
– pull-ups, burpees, and squats may be done in any increments, and apportioned however each athete sees fit;
– goblet squats done with DBs;
– pull-up scaling on an ability and availability basis (i.e., if we can get to the backroom)



  1. Tom Brose says:

    B****** B****, hope you’re doing well on the other side of the planet! Hope we see you home safe soon.

    The rest of you, put a little something extra into tomorrows workout. Not everyone has it so easy that a tough metcon is the roughest thing on the horizon.

  2. Julia says:

    This was epic! I haven’t experienced Murph (classic) before, but heard from some who have that Murph (morphed) might just be worse? Squats were the toughest part for me; took some serious self-negotiating (which may or may not have involved post-workout ice cream) to keep picking the weight back up in the later rounds.

    So cool to see everyone tackle such a tough workout. Jonathan – who’s just a few months out of Elements, right? – came in and said, “I woke up this morning without my alarm, I was so excited for this!” Awesome.