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Murph 4 Miller 2018

CrossFit Tri-Cities
Event organized by CrossFit Tri-Cities

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CrossFit Tri-Cities will be hosting our 11th Annual Murph 4 Miller at our *NEW LOCATION*!

As tradition continues - CFTC will host the Hero WOD "Murph" on Saturday, May 26 in honor of local Medal of Honor Recipient, Staff Sergeant Robert J. Miller. All proceeds go to the Midwest Shelter for Homeless Veterans, Inc. in Wheaton, IL http://www.helpaveteran.org

Our Saturday Noon Hero Heat is reserved for Active Duty and Former Service Members and First Responders. If you sign up for this heat you are encouraged to wear your uniform!

Registration Deadline to Guarantee Shirt is MAY 10
Register Here: https://tricitiescrossfit.sites.zenplanner.com/calendar.cfm?date=2018-05-02&calendarType=EVENT&VIEW=MONTH

Hero WOD "Murph"
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.

Scaling will be available. We do the full version, half versions, quarter versions, kids versions or split up any version you'd like with a partner. Coaches will be on-site to warm-up heats and go through movement options.

Heats will run every hour, on the hour. Please arrive 20-30 minutes early for your heat to check-in, collect your shirt and go through a Coach-Lead warm up which will begin 15 minutes prior to the heat's start time.

Murph—Why We Do It
Every year on Memorial Day weekend, CrossFitters in affiliates across the world perform the Hero workout, ‘Murph’. It is a workout designed to honor and remember the men and women of the armed forces that have lost their lives in defense of our freedom. And as is the case with every Hero workout, it has a story of courage and sacrifice behind it.

At CFTC we Honor Robert J. Miller each year and raise money to help local veterans.

No matter if you can't do the entire workout - have a partner or scale however needed - remember the purpose is to Honor and Remember those who gave the ultimate sacrifice serving our country and to give back to local veterans.