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CrossFit WOD for 7/4/2013

HAPPY FOURTH OF JULY!!!!!!

Industrial Athletics will offer one WOD at one time for the 4th of July.  Come in, get sweaty, and head home for the holiday.

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’d 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.

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Join the discussion 3 Comments

  • Crimlaw says:

    Scaling:

    Platinum: as written above. Run will be 3 laps plus stairs.

    Steel:
    Half Murph
    For time:
    1/2 mile Run (2 laps)
    50 Pull-ups
    100 Push-ups
    150 Squats
    1/2 mile Run

    Partition the pull-ups, push-ups, and squats as needed.

    Brass:
    For Time:
    1/2 mile Run (2 laps)
    35 Pull-ups (or ring rows)
    70 Push-ups
    105 Squats
    1/2 mile Run

    Partition the pull-ups, push-ups, and squats as needed.

    Bronze:
    1/2 mile Run (2 laps)
    25 Pull-ups (or ring rows)
    50 Push-ups
    75 Squats
    1/2 mile Run

  • JoeD says:

    Did Platinum (but without the weight vest): 39:47

    Great crowd for this WOD! Impressive performance by all, especially by Tony who wore a weight vest.

  • moneypenny says:

    46-something, Rx