/var/www/html/wp-content/themes/Divi/single.php Holiday Weekend Schedule | CrossFit of Fremont

Coach Lindsey is down in San Diego this weekend to compete with her team for a spot at the 2018 CrossFit Games. Here is the link for the schedule and heat times. Here team name is EndGame Athletics and they are starting off the day in heat # 1 at 9 am.




We will have a slightly modified schedule this weekend for Memorial Day weekend. Almost all of our trainers are out of town this weekend but we have still managed to keep it as normal as possible. Thank you to Coach Shelly, Coach Christie and Coach Nitin for stepping up!!It will be back to normal on Tuesday. Here is the schedule for the weekend.

Friday= normal

Saturday= Open gym from 10 am-11:30 am

Sunday= closed

Monday= “Murph” 10 am-11:30

Friday’s WOD


In 12 min build to a heavy 3 rep thruster from rack

For time:


Thruster 95/65

Burpees over bar


Monday’s WOD (Memorial Day Open Gym 10-11:30):

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “This workout was one of Mike’s favorites and he’d 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.”

“Murph” has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US, when the workout is often referred to as “Memorial Day Murph.”

The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.). The workout first appeared in the CrossFit Games championships in 2015 (athletes partitioned the work), then again in 2016 (athletes were required to do it unpartitioned).

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run