Monday May 30 2015 CrossFit Workout of the Day
Today we honor Lt. Michael P. Murphy and all the fallen heros who keep our nation and world safe. The workout, originally named ‘body armor’ was created in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,
who was killed in Afghanistan June 28th, 2005.
Fun fact: ‘Murph’ was the first hero WOD released by Crossfit HQ. Additionally, the movie Lone Survivor was released in 2013, which tells the story of Michael Murphy and his men based off the book written by Marcus Luttrell, the lone surviving SEAL from Murphy’s group from that fateful day.
Learn more about the Michael Murphy Foundation, and donate, see this link: http://themurphchallenge.com/.
WOD:
‘Murph’
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20-lb. vest or body armor, wear it.
2016 05 29