For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
or
“Half Murph”
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
Results
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“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.” ~ from CrossFit.com
“Murph” was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Two CrossFit Hero WOD’s are dedicated to two of those fallen (Murph and Michael).
Today we honored our fallen veterans with “Memorial Day Murph”. 47 of us came in and honored our heroes (including our CF Teens). 2 more completed it on their own yesterday (that I know of). Thanks to all who came and supported one another and the outstanding effort and first class determination that each of you showed.
God Bless our fallen Veterans. Thank you to all who served and all who made the ultimate sacrifice.
For more information and to purchase a Memorial Day Murph T-shirt you can go here: Memorial Day Murph