5-30-16 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.

0 views0 comments

Recent Posts

See All

1.11.20

A. Strength EMOM x 8 sets 2 Back Squats @ 55% (00X1 Tempo) *focus on speed today! B. Conditioning 12 minute AMRAP 400m/350m Row 8/arm DB Snatch 50#/35# 12 Wall-Balls 20#/14# to 10'/9' Target

3-3-17

Announcements Our fitness challenge is coming to an end. Log your food until Friday and get it turned in this weekend. We will be testing next week, it will be programmed in just like our first week,

3-3-17

Announcements Our fitness challenge is coming to an end. Log your food until Friday and get it turned in this weekend. We will be testing next week, it will be programmed in just like our first week,