Saturday August 22, 2009

CrossFit 864 – Hero Workout
 
“Murph”

1 Mile Run
100 Pull-ups
200 Push-ups

300 Squats
1 Mile Run

In memory of Navy SEAL 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.

Greater love has no one than this, that he lay down his life for his friends.
John 15:13

All warfare is based on deception. Hence, when able to attack, we must seem unable; when using our forces, we must seem inactive; when we are near, we must make the enemy believe we are far away; when far away, we must make him believe we are near. Hold out baits to entice the enemy. Feign disorder, and crush him.
– Sun Tzu, the Art of War

I have nothing to offer but blood, toil, tears, and sweat.
-Sir Winston Churchill

How hard are you willing to work today to reach your goal?

Here are a few more quotes from different CrossFit affiliates that I have seen lately – enjoy…

“Less Talk, More Chalk”

“Them that can, do. Them that can’t, talk about it”

It’s not the time you spend in the gym that counts, it’s what you do while you are there – I CrossFit!

You sit over there and whine while I finish another round if squats!

Let’s push through Murph on Saturday and when it gets tough and you are pushing as hard as you can go and you want to lay down on the floor and quit- think about the Sacrifice that Michael Murphy made. We enjoy freedom that cost him his life.

What have you done for someone this week other than yourself? Yea, made me stop and think really hard to.

We appreciate your commitment to real fitness and to the CrossFit 864 community. Encourage each other to do and be the best that we can be!

Have a great weekend! 3,2,1 Go!
Janice & Jay

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