24 May MONDAY, MAY 25TH

LINK FOR VIRTUAL CLASS HERE!
Password: 549884
Class @ 8 AM and 12 PM

Memorial Day Hero WOD

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Modified Options: “1/2” Murph

800 m Run

50 Pull-ups

100 Push-ups

150 Air Squats

800 m Run

No Running Option:

50 Burpees

50 Pull-ups/ Rows

100 Push-ups

150 Air Squats

50 Burpees

No Equipment Option:

50 Burpees/ 800m run

100 Push-ups

150 Air Squats

200 Sit-ups

50 Burpees/ 800 m run

Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. 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.”