WOD: 5/16 - 5/21 — Are you ready for Murph this year?

Memorial Day is right around the corner and we can’t wait to do the traditional Hero WOD called the Murph. The Murph WOD is a traditional CrossFit workout, which was created in memory of Navy Lt. Michael Murphy who died in Afghanistan on June 28, 2005. The workout was first created August 18, 2005 and soon became a tradition to perform on Memorial Day.

Murph WOD:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor

The workout is traditionally performed with a weighted vest, which is referred to as “body armor”. CrossFitters all around the world perform this workout to pay tribute to the fallen Lieutenant and to slog through a physically and mentally tough workout.

On May 30th, Fog City will continue the tradition and program Murph for our community members to perform. We will have a modified schedule on this date. Please check on MindBody for times to sign-up. If you've performed this workout before, it’s a great way to see how your performance has improved!

🏳️‍🌈 OutWOD & Pride Party Information: 🏳️‍🌈

Our OutWOD and Pride Party are scheduled for Saturday, June 4th! A few action items for all of you 📣::

  1. Register for the OutWOD through the Out Foundation site. The $30 registration fee will go directly to our fundraising effort to support Bay Area LGBTQ+ athletes: Link Here.

  2. Order your Pride shirts/swag for the whole family! Link Here.

  3. Sign-up to bring some nom noms or drinks to share with everyone. Sign-up form here

  4. Donate items to the raffle, which will take place during the Pride party. We are looking for gift cards, wine bottles, merch, vacation home, or anything else that can be raffled off to raise money for The Out Foundation. Please email laika.kayani@gmail.com if you have items to you can donate.

WOD of the Week:

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