(Memorial Day: Community Murph)
7:30 am option OR 9:30 option. Cookout around 10:30 (all are welcome – Pot Luck: we’ll be cooking up hamburgers, hot dogs and chicken)
WOD Review: 8 min right into community warm up:
Then National Anthem
WOD Begins: 7:50 or 9:50ish
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
RX = Added weight vest (20/14lb)
*Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run.
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “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.”
