Today's Crossfit WOD was "The Murph," named after Navy lt. Michael Murphy, 29, of Patchogue, NY, a SEAL killed in Afghanistan on June 28, 2005. He was posthumously awarded the Medal of Honor. The workout consists of: 

• 1 mile run
• 100 pull-ups
• 200 push-ups
• 300 squats
• 1 mile run

I went in with no idea what to expect. Being Memorial Weekend, I didn't know if the place would be empty. Far from it. Close to 30 of us lined up at the back door that leads to the greenway, waiting for the clock to count down the start to the run. Several of the guys and one girl (you GO, girl!) wore weighted vests for the workout.