Murph
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
Partition the pull-ups, push-ups and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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.
Half Murph w/Full Run
Half Murph w/Full Run
For Time:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run
Post total time.
1/2 Murph
For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m
Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.
Photo by @robcwilson @snoridgecrossfit
To comply with the Governor’s Face Mask Mandate, please wear your mask when entering the gym. You must wear a mask to enter! When exercising you may remove it as long as you maintain social distancing. Please don’t hang out inside the gym or lobby after the workout and if you are outside maintain proper distance without a mask.
Individuals may remove their face coverings when in public settings under the following circumstances:
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- While engaged in indoor or outdoor exercise activities, such as walking, hiking, bicycling, or running, provided that a distance of at least six feet is maintained from non-household members, except that face covering requirements for individuals engaged in team sports activities are governed by the requirements issued by the Governor
- While in an outdoor public area, provided that a distance of at least six feet is maintained from non-household members
Starting this week 5:30am class is back to M,T,W, and Friday. Also the late classes for 6pm and 7pm have seen frequent openings so sign up on Mindbody!
Results
Chipper: Run, Wall Balls, Toes-to-bar, MB Lunges, Burpee to Plate, and Pull-ups
