Skip to content

25 MAY 2017 (0700)

May 25, 2017

Murph has become a standard Crossfit Memorial Day Weekend workout. Although long, it is rewarding. We will get started as close to 7 as possible. There will be a 60 min time cap.

“Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. This was one of his favorite workouts and he named it ‘Body Armor.’

The WOD:
1 Mile Run (8 laps)
100 Pullups
200 Pushups
300 Air squats
1 Mile Run (8 laps)

The pull-ups, pushups and air squats can be broken up as needed. The most common suggestion is 20 rounds of 5 pull-ups, 10 pushups and 15 squats.

Feel free to modify the workout including wearing a weight vest or body armor.

No comments yet

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: