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!!!
10am
“Murph”
For time:
Run 1 mile
100 Pullups
200 Pushups
300 Squats
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.
This was a fun crowd, and it was impressive how well everyone did. Congrats to Henry and Victor for going full Rx with vests. That looked brutal.
My time was 57:10.
This was a fun crowd, and it was impressive how well everyone did. Congrats to Henry and Victor for going full Rx with vests. That looked brutal.
My time was 57:10.
Great job to everyone who showed up and did “Murph” today!
My time was 41:21. Broke down the pull-ups, push-ups and air squats as 5, 10, 15, respectively for 20 rounds. Special congrats to those who did the WOD with a weighted vest!
Great job to everyone who showed up and did “Murph” today!
My time was 41:21. Broke down the pull-ups, push-ups and air squats as 5, 10, 15, respectively for 20 rounds. Special congrats to those who did the WOD with a weighted vest!