FRIDAY WOD

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.”

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