This WOD was posted early deliberately to give our members plenty of time to see that we have one WOD on Memorial Day at 10 AM ONLY!!!
It is Memorial Day, and that means we need to celebrate and give thanks to those who have secure our nation and our freedom. In CrossFit, we do that through working out. Hero workouts are designed to be harder than the CrossFit Workouts we do everyday. The idea is to suffer through the Hero workouts to appreciate the sacrifice our service men and women make. That does not mean that you pick a scaling that is way above your fitness level, but, this workout is meant to be hard.
For Memorial Day, we will be celebrating through a 10AM WOD ONLY!!!
Run 1 mile
Run 1 mile
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 named it “Body Armor”. From August 8, 2005, 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.
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.