CF 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Begin your warm up when you arrive.

WOD for time:

“Body Farmer”

800M Farmer’s Carry (2 x KB/DB)
100 Pull-ups
200 Push-ups
300 Squats
800M Farmer’s Carry

Challenge WOD for the “Beast” in the box!
Complete all reps un-partitioned with 20# vest and 2-70 pound Kbell or Dbell (Farmers walk)

Just in case you did not notice – this is a SEALFIT revision of the CrossFit Hero Workout “Murph” incorporating a 800 meter farmers walk at the beginning and end instead of a 1 mile run at the beginning and end. By the way, this was only a portion of the SF WOD for that day.
This workout is in memory of Navy Lieutenant (SEAL) 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.

Hydrate – Stretch – Refuel

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.
-Matthew 7:13-14

No legacy is so rich as honesty
-William Shakespeare

Today’s off the wall fact that probably means nothing to anyone is:
Honey is the only food that does not spoil. Honey found in the tombs of Egyptian pharaohs has been tasted by archaeologists and found edible.

Post your time on CrossFit 864 Facebook

BE STRONG!
Jay and Janice