CF 864 – WOD 8:30a.m.

CrossFit 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.

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.

There is no greater love than to lay down one’s life for one’s friends.
-John 15:13

“Regard your soldiers as your children, and they will follow you into the deepest valleys.Look on them as your own beloved sons, and they will stand by you even unto death!”
– Sun Tzu

You guys have pushed through a great week of CrossFitting! PR’s crushed and new goals set…waiting to be CRUSHED! Great job.

I hope that many of you can come out for the Saturday a.m. workout. If you have never done “Murph” then it’s a great morning to do it. Be prepared to work extra hard and to motivate the athlete beside you to go as hard as possible. The body fat test will be going on throughout the morning so we will be around the gym and you are welcome to hang out as long as you would like. We might even have to put an extra pot of coffee on (already gonna do that! Ha-ha…)

Post your times / PR’s on CrossFit 864 Facebook and your recipes on Paleo 864

BE STRONG!
Janice and Jay