In Crossfit boxes across the Country we are honoring the fallen men and women who have served in the Military, many WODs known as HERO WODs have been named for them. Usually on Memorial Day Murph named for Lt. Michael Murphy is a favorite, it is one of the most brutal WODs you will ever come across, but there are also many others you can do to honor those who have died for our freedom.
I have sadly never been able to do Murph as last year I had knee surgery and I am unable to complete the 2 miles of running involved in the WOD. I believe in scaling, that there is no shame in modifying WODs on any day, but when it comes to HERO WODs I expect them to be done as close to RX as possible, now if you need bands for pull ups or something that is fine, but other than that, it's a HERO WOD, it is meant to take you out of your comfort zone, it represents a serviceman or woman who gave the ultimate sacrifice.
So today, if you want to honor the fallen, but the WOD your box has planned is not something you can do yet, please check the link I have provided for another option. The athletes I am training will be doing "Jack" and "Roy." www.crossfitsteelecreek.com/about/the-work
Edited by: RISENPHOENIX at: 5/27/2013 (17:40)
Leader- CrossFit Women
Original Starting Weight 303.2: 06/08/11
Post Surgery Starting Weight 279.2 (-24): 10/01/12
Pre-Surgery Weight 233 (-70.2):
Driver's License Weight 220 (-83.2):
"One-derland" Weight 199 (-104.2):
5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
| Pounds lost: 28.8