Memorial Day Workout


Join us for a Memorial Day Workout presented by Rivercities YMCA CrossFit and Team RWB. This event is FREE and open to the public. No CrossFit experience required.

The “WOD” (Workout of the Day) is “Murph” which is a special workout in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It is now 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.


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Refreshments will be provided by Pita Pit and the YMCA of Northwest Louisiana.

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