This week on Friday and Saturday is “Murph for Miller.” Every year for the past 10 years our friends in Saint Charles CrossFit Tri-Cities have been hosting “Murph for Miller” and we have been acting as a satellite gym for anyone who cannot find the time to head out that way to be able to participate in this great workout for a good cause. This year we would like to raise more than $500. All proceeds are donated to the Midwest Shelter for Homeless Veterans. Please ask Jason for more information. There is no cost to do the WOD, we only ask for a donation of any amount but do not expect anything. We can modify to anyone that wants to participate in Murph. You may also invite people to either try a version of the workout or just to come to cheer you on.


AMRAP in 15 minutes of:

15 Pass throughs on the parralletes

15 Up downs

15 Grasshoppers

15 Sit ups

Post rounds to the Zen.