Jan 11 2012 - MTM CrossFit

Jan 11 2012

Jan 11 2012

Today’s WOD will include running outside and a long time domain. Please dress accordingly and arrive on time. The 3,2,1 will happen 15min after the start of the class. We will be scalling this WOD where appropriate. The reps can be broken up however you want and most people choose to do 20 Rounds of Cindy (5 Pull ups, 10 Push Ups, 15 Squats).

WOD
“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.

First posted August 8, 2005 on CrossFit.com Mainsite

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