Looking for a muscle-up thruster workout designed to kick your ass? Welcome to this week’s #WODoftheWEEK brought to you by: CrossFit Southie.

Hero WOD ‘Murph’
For Time: w/ 20 lbs. vest
Run 1-mile
100 pull-ups
200 push-ups
300 air squats
Run 1-mile

Have you tried any of the online age qualifiers from the CrossFit Games, yet? If not, here’s a 10-minute burner that’s sure to rock your socks off. Let’s get to it!

“G.I. Jane” - 100 burpee pull-ups for time. Post your times to the comments.

Got another good one from CrossFit Southie that Tony and I both tackled the other day. Check this one out, especially if you like front squats, power cleans, the assault bike, rowing and muscle-ups....

This week's #WODoftheWEEK comes from Aimee Young, who is a member at CrossFit Park City and active team member here at VoyEdge RX! See what's in store for this intense quadruple cycle workout. 

#WODoftheWEEK 9.18.17 - a chipper ladder full of rowing, wall balls, pull-ups, pistols, muscle-ups and then all the way back up again. Bye bye shoulders! Thanks for the awesome programming @CrossFitSouthie. Submit your boxes workouts to us to be featured at: staff@voyedgerx.com

Filling in for Marc & Aimee today....but they've got the #WODoftheWEEK coming in from CrossFit Park City. This one's a burner, so pace yourself, and if you can't do handstand walks (like Cam) then we've got some scaling options for you too. There's also a 9/11 rememberance in here too. 

Our #WODoftheWEEK is coming from CrossFit The Port! It's a nasty one with tons of pull-ups and lots of running and dumbbell cleans. Submit a #WODoftheWEEK to us by emailing staff@voyedgerx.com and hit the heart button at the bottom of the post to let us know you read it! 

What's your worst CrossFit movement? Is it burpees? Cause that's mine. Definitely. Fucking. Burpees. Especially when there's a box involved. Welcome to 'Struggle City.' Here's the #WODoftheWEEK. Follow @voyedgerx on Instagram here. 

Of course 'Murph' is the #WODoftheWEEK. Is there a more appropriate workout to do on Memorial Day? We think not. Here's the story of Operation Red Wings and Lieutenant Michael P. Murphy, a Navy SEAL, who gave the ultimate sacrifice for us all. 

'Amanda' - one of CrossFit's toughest workouts. Muscle-ups and squat snatches. See inside the blog for more info, tips and strategy for why Marc chose this as the #WODoftheWEEK

"Holleyman"

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Post your time to the comments below. I did it scaled, by this is a beast of a WOD. Read my full take in the blog. 

At VoyEdge RX, we love Hero WOD's because they represent the ultimate sacrifice....and while CrossFit is a big part of who we are, what we do - and what we're aiming for, we're more than that. We want to represent athletes of all skill levels, ranges and especially ages. But no matter any of those, all that matters when you do a hero WOD, is that you finish....I now present to you, 'Maupin.' My pick for #WODoftheWEEK

Cam's pick for the #WODoftheWEEK....see why he hates overhead squats (it's because he's lanky) and what he does to overcome what he's worst at...sometimes you come across a WOD that kicks your ass - and other times you know it's going to be a grind. This time, it was both. Read more....