Sign up now for free foundations class! Come see what CrossFit is all about. Tuesdays and Thursdays at 630pm, Saturdays at 9am. Limited space! You MUST schedule with us first, email your name and contact info to frankie@cfharrisburg.com.

Dont be misled by "Social" deals. Inquire about their monthly rates. We are the most affordable CrossFit Box in Cabarrus County and the University area. No contracts at our box, click on rates for more info.

 

 

CFH is proud to be a partner of CrossFit.com in hosting the “HOPE” WOD Saturday, June 9th.  All proceeds will benefit St. Jude’s Hospital research.  To donate and for more information, please visit: CrossFit for Hope

If you or your company would like to help and be involved with this event in any possible way, donations, water, snacks, fans, tents, iv's or oxygen :) please contact frankie@cfharrisburg.com 704/453-3818.

     Three rounds of:

• Burpees

• Power snatch (75/55)

• Box Jumps (24/20)

• Thrusters (75/55)

• Chest to bar pull ups

 “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

http://www.memorialdaymurph.com/index.html

We will be doing this HERO WOD on May 26th, please visit the link above and join us!

"Murph" consists of the following:

• 1 Mile Run to start

• 100 Pull-ups

• 200 Push-ups

• 300 Squats

• 1 mile run to finish

For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.

June 28th, 2005

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.

  

Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the crossfit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.

 

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam