CrossFit Oahu

New Cycle starts today and Coach is programming this cycle!

Huge mahalo to everyone who came out and tackled MURPH with us this Memorial Day 🇺🇸

Whether you crushed it solo, partnered up, wore a vest, scaled the workout, cheered people on, volunteered, brought food, or just showed up with good energy — thank you. Events like this are what make our community special.

Today was bigger than fitness. We honored those who gave everything, and we did it together. ❤️

Proud of every single one of you. Until next year… recover well 😅💪

CrossFitOahu NeverForgotten

🇺🇸 Memorial Day 🇺🇸

Today we remember and honor the brave men and women who made the ultimate sacrifice for our freedom.

As we spend time with family, friends, and our community, let’s never forget the heroes who gave everything for this country.

A huge THANK YOU to everyone who helped make our CrossFit Oahu Spring Fling such an awesome event! 🌸🐰💨

To all the athletes who competed, the judges who volunteered their time, the equipment crew who kept everything moving, and everyone who came out to support — we appreciate every single one of you. Events like this only happen because of the amazing community we have.

From the first heat to the potluck after, the energy, teamwork, laughs, and friendly competition made the day unforgettable. 💪🏽❤️

Special shoutout to everyone who stayed late to help clean up too… the real MVPs. 👏🏽

Already looking forward to the next one! 🤙🏽


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🌸🐰 CROSSFIT OAHU SPRING FLING 🐰🌸

Grab your partner and let’s throw down! 💪
Join us for our Spring In-House Competition featuring RX, Scaled, and Masters 55+ divisions!

📅 Saturday, May 16th
⏰ Competition starts at 1PM
🍴 Potluck to follow at 6PM

We’re also looking for volunteer judges and equipment crew to help make the day awesome 🙌

Sign up with the QR code before registration closes on 5/10!

Who’s ready for good workouts, good people, and a little bunny-powered chaos? 🐇💨

OahuFitness FitnessCommunity MastersAthlete ScaledAthlete RXDivision PotluckAndPRs BunnyGains

🚨 VOLUNTEERS NEEDED THIS SATURDAY 🚨

Our CrossFit Oahu Spring Fling is going down this Saturday and we need some awesome people to help make it happen!

We’re looking for:
• Judges
• Equipment crew
• General help throughout the event

If you can lend a hand, please scan the QR code on the flyer and sign up! Every bit of help makes a huge difference and helps us put on an amazing event for the community. 💪🌸🐰

Mahalo in advance to everyone stepping up to help out! 🙌

Happy Mother’s Day!

MURPH’S HISTORY IN CROSSFIT
Murph was first programmed on CrossFit’s Main Site on August 18th, 2005. It’s hard to say when exactly it became a tradition for gyms to program Murph on Memorial Day. In 2007, Josh Appel, an Air Force pararescue jumper who led the team that jumped to rescue Lt. Murphy’s team, brought the idea to his gym, Albany CrossFit, and the rest of the CrossFit community followed suit. 10 years later it’s an honored tradition for gyms to close on Memorial Day, running only Murph as their workout, often followed by a barbecue or other community bonding event.

In 2015, Murph made the leap from gym tradition to a CrossFit Games event and made history once again. Dave Castro programmed the grueling workout (UNPARTITIONED) to celebrate the 10th anniversary of the Games, and it happened to fall during midday in the California heat.
Sam Briggs won the Women’s side with a time of 39:10, while Björgvin Karl Guðmundsson was the Men’s winner, with a time of 38:36.
2016 Games
Castro programmed Murph AGAIN in 2016 and both vindicated his programming methodology and showed the amazing adaptability and resilience of CrossFit Games athletes. (It also helped that it was held earlier in the day to avoid the glaring midday sun.) The 2nd go around for Murph went off without a hitch with the athletes looking far better prepared and mentally ready for the long haul. Kari Pearce took the top women’s spot with a time of 36:42, while former SEAL Josh Bridges won the men’s side with a time of 34:38.

Coach - “Back after years… still explaining things mid-WOD nobody asked about.”

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