AS A REMINDER THERE WILL ONLY BE A 9:00 AM CLASS TODAY!For Memorial Day, and in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005, The Compound will do a Hero WOD dedicated in his honor.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' The CrossFit community has since referred to it 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.
"Murph"
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. You have the option of completing this with a partner and split all the reps evenly, or if you're feeling up to the challenge, try it solo. If you've got a twenty pound vest or body armor, wear it.
Post times and partners to the comments section! bc
Post times and partners to the comments section! bc
Copy and paste this link:
ReplyDeletehttp://library.crossfit.com/free/pdf/CFJ_Berger_Fallen.pdf
It is a good article about the Hero workouts and why they are so grueling. Also, a good way to remember those that gave the ultimate sacrifice for all of us.
Remember what Memorial Day is all about.
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ReplyDeleteHave a Great Memorial Day and take a second to remember what its really all about....
ReplyDeleteMurph: 45:01
I really wanted to give Murph a try, but I wasn't mentally or physically prepared for the challenge. Next time around, I hope I will be.
ReplyDeleteThank you to all the men and women, home and abroad, who have given the ultimate sacrifice for us.......
Team John & Doug: Great way to honor what Kelly,Craig and Mike just mentioned above.
ReplyDeleteMurph: 48:04
ReplyDelete