Monday, July 8, 2013

Thursday, 4 July


Happy Independence Day!

To celebrate the Fourth of July, we honor the Soldiers who have sacrificed their lives for our country.

"Murph"
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan in 2005.

This workout was one of Mike's favorites, and he'd named it "Body Armor."  From here on out 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.

Partition the pull-ups, push-ups, and squats as needed.  Start and finish with a mile run.  If you've got a 20 pound vest or body armor, wear it.

Posted on crossfit.com 18 August, 2005

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