July 3, 2020
REMINDER:
Today’s Classes are 6:30am, 9:00am, 3:30pm, and 5:00pm.
We will be completing the “MURPH” WOD.
There will be other versions/modifications for those not performing the Full Rx’D Version.
GYM IS CLOSED TOMORROW – July 4th
Metcon: (For time)
“MURPH”
1 mile Run
100 Pull ups
200 Push ups
300 Air Squats
1 mile Run
*Wear a 20/14# weight vest or body armor.
Other Versions/Modifications
1/2 “MURPH” Partitioned “A” Partitioned “B Partitioned “C”
800m Run 1 mile Run 1 mile Run 1 mile Run
50 Pull ups 5 Rounds of: 10 Rounds of: 20 Rounds of:
100 Push ups 20 Pull ups 10 Pull ups 5 Pull ups
150 Air Squats 40 Push ups 20 Push ups 10 Push ups
800m Run 60 Air Squats 30 Air Squats 15 Air Squats
1 mile Run 1 mile Run 1 mile Run 1 mile Run
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. 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. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “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.”