Memorial Day
Honoring those who died so we could live Free
**Avoid Rhabo!! If you have not been consistently training pull-ups, consider reducing or modifying them. Observe options below.
"Murph"
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
“1/2 Murph”
800m run
50 pull-ups OR rows
100 push-ups
200 Air squat
800m run
”Murphish”
Run a distance
50-100 Pushups
100-150 Air squats
150-200 Sit ups
Run same distance
RX: with weight vest 20/14
S: no vest
*Option to do half Murph or partner Murph as well
In memory of Navy Lieutenant Michael P. Murphy of Patchogue, NY. who was killed in Afghanistan on June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. This workout was one of his favorites and he had named it "Body Armor." It was renamed to "Murph" to honor him and has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day.
