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Thursday, 25 May 2017 (1130)

May 25, 2017

Meet in the garage – following the 0700 class.  We will start this WOD at 1140, so try to be there right at 1130 for a brief warmup.


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: “Murph” – for time:
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.


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