Memorial Day “Murph”
Heats of 12
6:00a Heat 1
7:00a Heat 2
8:00a Heat 3
9:00a Heat 4
*Please RSVP on the Mindbody Schedule or use the Mindbody Ap.
Registration Link
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Home Workout
4 rounds for time:
400m Run
30 Steps Walking Lunge
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CrossFit & Competitor
“Murph”For time:
1 Mile Run
100 Pull-up
200 Push-up
300 Air Squat
1 Mile Run
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Weightlifting
Deload for testing on Saturday.
Snatch
70% 2×2
75% 1×1
80% 3×1
Clean & Jerk
70% 2×2
75% 1×1
80% 2×1
Back Squat
70% 2×2
75% 1×1
80% 1×1
Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.
Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province in 2005.
In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him, but he finished the call and even signed off, “Thank you.”
Then he continued the battle.
