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. Three of the CrossFit Hero WOD’s are dedicated to three of those fallen (JT, Murph and Michael).
Today we honored our fallen veterans with “Memorial Day Murph”. A record 56 of us came in and honored our heroes. 3 more completed it on their own yesterday outside of the gym. Thanks to all who came and supported one another and pushed through a tough workout. After the WOD we had a great turnout for the potluck/BBQ with a big spread of food and drinks. Thanks to everyone for bringing tables, supplies, plenty of food and drinks to share, Anna for the huge trays of chips/guac and meat to grill, and to Jim Mc and Spencer for bringing their grills for us all to BBQ on. SRCF community in action!
Most importantly remember our fallen Veterans. Thank you to all who served and all who made the ultimate sacrifice.