Class time - 8:00
"Murph"
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
From CrossFit.com:
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.
We will scale this appropriately for each person so come ready to work hard!
Kathy working hard on dips
2 comments:
Thought this was tonight! I was pumped all day!
"Murph" - The Memorial Day WOD.
1 Mile Run
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(45 Min Cap.)
100 PUs - 80 Pull-Ups Completed
200 Push-Ups- 90 Push-Ups Completed
300 Squats - 225 Squats Completed
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1 Mile Run
Total Time 57:?? (+)
I don't recall the exact time....... I was just glad to have survived.
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