top of page

Lone Survivor

With this weekend's Murph Challenge coming up, it makes sense to re-visit the purpose behind the workout that we are taking on.

CrossFit HERO workouts are tough and grueling - and are meant as an homage to the men and women who they are named after. As we struggle through the relatively short discomfort of the workout, we recognize just a miniscule part of what these men and women have gone through.

HERO workouts are more about respecting the memory and sacrifice of their namesakes and I'm sure this is not lost on the members who will be taking on Murph this Sunday.

If you want to know more about the story of Michael Murphy, you can head over to the Michael P Murphy Foundation webpage.

You can also watch the movie Lone Survivor, which is the story of Murph and the one soldier who made it out of Operation Red Wings, Marcus Luttrell. Lone survivor is definitely a Hollywood version of the story however apparently it is very factually based also.

Either way, let us do honour to the man and in the same effort, respect the men and women who put their lives on the line to protect freedoms worldwide.



Training Friday - Saturday


Skill Warm-up: OHS refinement - establishing a better bottom position. Tips and drills from coaches.

Skill WOD: Snatch Complex

This is not for max load but for smoothness and working on positioning and timing. Bump up the weight for the second round through if the reps are going well.

1 hang power snatch, 1 ohs, 1 hang squat snatch E90s x 6

Rest 3 min, and repeat!

TG: Scale either weight or complexity of movement (i.e. 3 single hang power snatches)

Conditioning WOD:

Row or Bike in teams of 3: 15 - 10 - 5 cals for women, 25-20-15 for guys, as fast as possible!!

bottom of page