Workout of the day
Monday, May 26th MEMORIAL DAY!!!
GYM OPEN from 10 AM – NOON for Murph. We’ll do 2 waves : 10:15 AM and 11:15 AM
WOD
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
www.crossfit.com
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 here on it will be 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.
* If you choose to wear a vest – full range of motion still applies