Monday, May 28, 2018

"Murph" Hero WOD

Memorial Day "Murph!"
In memory of all our fallen veterans.

Join us for 8am or 9am CrossFit class, then enjoy the day off with family!

MEMORIAL DAY
"Murph"
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

Scaled options will be available. Partition the Pull-ups, Push-ups, and Squats as needed. Start and finish with a mile run. To scale up, wear a twenty pound weight vest.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Lt. Murphy's favorites and he'd named it "Body Armor." From 2005 on it has been referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Murph Tombstone