Hero Week at Manta Ray

Every year in the week leading up to Memorial Day, CrossFit boxes all over the world tackle grueling WODs to honor some of the world’s bravest men and women who sacrificed their lives to preserve freedom, justice or even preservation of life through firefighting. This week is often referred to as “Hero Week” and can be the toughest week you’ll experience in the box.

The WODs during this week are called Hero WODs. These workouts were created to pay tribute to the fallen and designed to be mentally and physically taxing. Those that have done a Hero Workout realize that they are not easy to accomplish as prescribed or even when scaled. The point of these workouts are not break you down physically or to get you to feel the pain of the person in which the workout was named, but for you to pay tribute to the life they sacrificed through their selfless acts. Sadly, the list of Hero WODs on the CrossFit Mainsite continues to grow…

Our CrossFit community is filled with people who contribute to the lives of others through their chosen profession. However, there is a small portion of our population that willingly goes toward the danger, the hostility and the madness of the world with a determined mind and selfless heart. Often times, they don’t return home to their families and loved ones. These workouts are an opportunity to place their sacrifices on your mind and heart and you grind through a work out in their name.

What should you do?

Learn about the Hero! Take the time to read up on their story. You can even take it a step further and see if there’s charity or someway you can contribute to the family they left behind or a cause they support.

Do the workout. Scale it if you need to, but attack it with intensity.

As always, listen to your body. These workouts will be tough. Get the rest you need and take a day or two off if you need to, but still take the time to learn about the hero.

Good Luck during Hero Week and please take the time to remember those that have made the ultimate sacrifice.


Memorial Day “Murph”

Every year around Memorial Day, CrossFit boxes around the country come together to perform the Hero WOD “Murph.” Our Hero Week will conclude on Saturday, May 28th, with this WOD:


For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

On Saturday, we will run multiple heat times throughout the morning for you to choose from. We know that this a tough workout, and scaled versions will be offered so that everyone will be able to participate. This is a very special event in the CrossFit community, and all that matters is that we attack the WOD with OUR best efforts and abilities.

There will be no class on Monday, May 30th. We will have Open Gym from 10AM – 4PM.