Memorial Day Murph, Open from 10am until Noon

It’s been a tradition to do the Hero WOD “Murph” on Memorial Day so here we are again. We will be open from 10am until Noon, the WOD can be anywhere from 25 minutes or so to over an hour so please plan accordingly and arrive by 1120 at the latest. For those of you newer to CrossFit we can scale to a half Murph or quarter Murph.  Just ask one of the Coaches for advice.

MURPH

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

First posted 18 August 2005

WOD

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

*You may complete the Pull Ups, Push Ups and Squats in any order or structure (20 rounds of 5, 10, 15 reps/ 10 rounds of 10, 20, 30, etc)

**For the experienced folks we have some weight vests for you to wear.  If you have your own vest please bring it.