Murph

CrossFit Hero WOD -"Murph"

For time:
1 mile Run
   100 Pullups
   200 Pushups
   300 Squats
1 mile Run

Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. If you've got a 20 lb. weight vest, wear it.

Compare to November 2007.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Lt. Michael Murphy Awarded Medal of Honor

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.

Comments

[Lisa Ray]

Katie Lowe kicked BUTT today!!! AWESOME job, Girl!

[Lisa Ray]

Sara, nice work on pushing yourself to do the ENTIRE running distance and full reps of Murph today!

[Cullen]

It's strange to me that some how I continue to miss this Hero WOD. I guess I'm just going to have to do it on my own time...

One World Cert. 2 hours and counting...
I slept like a stone on their training mats.

I really miss you guys.