As a community that has a very strong military presence, we take Hero WODs seriously. And like much of the CrossFit community, we complete “Murph” every Memorial Day to commemorate those fallen heroes who gave everything for our freedom. Go to our Facebook event page for more info and come join us Monday morning.3 heats are scheduled for Monday!
8am – Competitive heat
8:45am – “fun” heat
9:30am – “fun” heat
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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 Mike’s favorites and he’d named it “Body Armor”. From here on it will be 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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
