Ballston CrossFit » Monday, May 26, 2014
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Monday, May 26, 2014

Happy Memorial Day! 12pm & 5:30pm WOD (all other classes cancelled)

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“Murph”

murph-WOD

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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.

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.

For time:

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

Note: there will not be a cap for this WOD, feel free to grind away in honor of this great Navy SEAL.

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