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Hero WODs

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by Coach Kelly Moates

What is a Hero WOD?

A Hero WOD “is a tribute to a fallen first responder or member of the military who has died in the line of duty.”

Hero WODs are often more difficult than your average workout of the day.

Why Hero WODs?

Many early adopters of CrossFit were military and public safety personnel. The high-intensity workouts of CrossFit made for great training in their respective fields. Now that CrossFit is a worldwide phenomenon, those humble beginnings are sometimes lost. Hero WODs are a tribute to those early adopters that are no longer with us.

Hero WODs are unique. They are especially difficult. They are rarely “fun” in the traditional sense. But they are always worth it. Hero WODs are the not-so-gentle reminders that the human body is to be celebrated for its abilities and more than that, life is to be celebrated. So often we dread doing a workout or weasel our way through just to get done. Hero WODs demand a different attitude. They command respect and deserve your best effort. If you have a particular “why” for working out, a Hero WOD can and should redefine your why. In my opinion, your best effort imparts the greatest ‘thank you’ to the individual that owns that workout title.  We are reminded of them on weekends like Memorial Day. There is a famous workout called Murph and it is an annual tradition to host that workout on Memorial Day. The WOD is is named after Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.






This workout was one of Mike’s favorites and he named it “Body Armor”. From here on it will be 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.

CrossFitters and fitness folks alike take part in the grueling workout that is “Murph” for one single reason. Honor. It is out of great respect for our fallen men and women that we participate in workouts like Murph. Take some time this Memorial Day to remember those that paid a price for our freedom. Remember them well with a vicious Hero WOD.

2019 Memorial Day Murph in Athens, GA

This year, CrossFit Liberate, CrossFit Oconee, and Kill Cliff are teaming up to raise money for the Navy Seal Foundation. We’re expecting over 100 athletes to perform the Murph WOD bright and early on Memorial Day – Monday, May 27th – right here at CrossFit Liberate. This year’s iteration is going to be a new experience and should be a really great event for the two gym communities coming together on this – CrossFit Liberate and CrossFit Oconee. We’re going to close the street down in front of CrossFit Liberate to allow for space for friends and family to bring tents and chairs, as well as space for Rashe’s Cuisine and Kill Cliff. Should be a rad block party vibe. Kill Cliff is our presenting sponsor and is MATCHING what we raise through the event. Over half of your entry fee will be donated and then generously MATCHED by the Kill Cliff team. The goal is to raise over $6,000 for the Navy Seal Foundation, which provides a comprehensive set of programs to support the Naval Special Warfare community. They strive to improve health and welfare, build and enhance resiliency, empower and educate families and provide critical support during times of illness, injury, loss, and transition.

Be a part of something bigger than yourself this Memorial Day. Consider doing Murph with us this year!