5-25-15 – Memorial Day Murph

One class tomorrow at 8 am.  As is our annual  Memorial Day tradition, we will be Honoring one of our hero’s!

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on 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 on CrossFit.com August 18, 2005.

For time 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

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.

Compare you previous time HERE.


ENDURANCE WOD’s CrossFit On Day: 200m sprint 1 min rest / 400m sprint – 2 min rest / 800m sprint 4 min rest / 200m sprint – compare 1st and last 200m times CrossFit Rest Day: 50 min tempo run @85% of your time from last weeks race. (how do you figure our your pace, convert your previous weeks TT into seconds. Next take your total seconds and devide that number by .85, then convert this number back into minuets:seconds and you’ve got your pace.

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