HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

HAPPY LABOR DAY

Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors

For time:

Run 800m

immediately followed by…

3 Rounds of:

4 Muscle-Ups (or SCALED 8 Ring Dips)

8 Strict Handstand Push-Ups (or SCALED L-Seated DB Presses)

16 KBS (R+53/35, Rx44/26)

immediately followed by…

Run 800m

immediately followed by…

3 Rounds of:

15 Pull-Ups

30 Push-Ups

45 Air Squats

immediately followed by…

Run 800m

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“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

The above workout is a combination of the CrossFit workouts “Nate” – named after Nate Hardy, and “Murph” – named after Lt Michael Murphy. Please take pride in honoring and remembering them.