10-6-12

Many of us remember the Hero WOD “Murph” Some of us have done it, others have heard about it. Today marks a very special day for the Murphy family. Check out the link/video below.

For those of you that don’t know “Murph”. I got this from www.crossfit.com

“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.

Doing a WOD in honor of a man that has given the Ultimate Sacrifice is the least we can do.
Thank you to all the Brave men and women who serve in The United States Armed Forces.

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