HAPPY MEMORIAL DAY!!

We would like to thank all our service men and women who serve and protect us.

memorial-day-quote

MEMORIAL DAY MURPH 8-9:30.

This is not open gym, warm up will start at 8:00am and the WOD shortly there after. Again this is not open gym. No early morning or evening classes.

WARM UP

Group Warm Up

HERO WOD

“MURPH”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

murph180

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.

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

2 responses »

  1. Ali P says:

    49:27 kipped pull-ups
    Did 5-10-15. Next time do 10-10-30-10

    I really do love this wod!

  2. Joni says:

    Always love being able to do this wod. It puts you in a place where you are forced to think about something else so that you are not focused on how tough this wod can be. I added just under a minute to my time..Not ashamed at all.
    For some reason it seemed less painful today
    49 and some change RX
    Have a great memorial
    Thanks to all our servicemember for what they do for us! 🙂

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