Murph and more… week of May 25

Happy Memorial Day Weekend!!  We had an amazing first full week back at the box.  We braved the rain and the heat and the cold, but all in all we came out feeling amazing.  Seeing all of your faces has re-energized me, and I am so thankful for our community’s resilience.  We have another great week ahead, starting with Murph!

Firstly, if you don’t know the story of Lt. Michael Murphy, I encourage you to read up on his sacrifice at

For those of you who may be new to CrossFit, there is a certain category of workouts that we do called “Hero WODs,” with Murph being the most famous of them all.  It is a chance for us to remember, to honor, and to pay tribute to those men and women who gave their lives for a higher purpose.  On Memorial Day weekend, when most of our peers are grilling food and enjoying the commencement of summer rituals, CrossFitters gather together for what is arguably one of the most grueling workouts of the year.  1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run.  With a 14/20 pound weight vest, if you’re doing it RX.

This year is different.  This is the year of COVID and quarantine.  Some of us gave our bodies an extended rest over the past few months, and are just beginning to ramp up to our normal fitness levels.  Some of us didn’t skip a beat, and we are ready to tackle Murph head on (with a few adjustments, given that we can’t go inside).  I am here to tell you this–it is better to honor Lt. Murphy’s memory by showing up and doing your best, but not past your own breaking point.  There are many things that can go wrong in your body if you push yourself too hard before it’s ready.  If you haven’t been conditioning, or if you just started your journey with CrossFit, our coaches have your back.  We have some great scaling options for athletes of all abilities!

We will run Murph again later in the summer, once we have all re-acclimated ourselves.  But I am asking all of you to please take a moment to remember the fallen tomorrow, and to join the Forward community for a great workout together.

See you at the box, guys.  Don’t forget the sunscreen.