Warm Up with 29 Birthday burpees for William, then we’ll do one of his favorite workouts, Murph!
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
* scaled options are available
TODAY IS THE LAST DAY FOR ONLINE REGISTRATION!!!!
THE TIME IS NOW. SIGN UP FOR THE CrossFit 5K!
We are canceling the 9 am class on May 4th so everyone can do this! There’s a level for everyone! The box who brings the most people gets 50 pounds of chicken wings. MUST WIN. Sign Up NOW!
BRING A FRIEND DAY IS BACK X2!
Bring a friend to any class on Wednesday, May 1 AND Wednesday May 8 for a fun free WOD!
Our friends from modPALEO are visiting us on Wednesday, May 1st at 6:45! Join us!
