CrossFit Route 7 » Memorial Day Murph and BBQ: Monday, May 28, 9:00 am WOD
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Memorial Day Murph and BBQ: Monday, May 28, 9:00 am WOD

As we celebrate our fallen. Join us for a CrossFti tradition that brings communities together. Memorial Day Murph. This intense Hero WOD is a true test of endurance, stamina and grit.  Because Hero Wods have no time cap and this may some athletes an hour to finish The WOD will start promptly at 9:15 am. Please RESERVE beginning May 21st for this WOD. If the Cap is exceeded and 10:00 am WOD will be added to the schedule. Wear you “Murph” t-shirt, colors of patriotism and bring a friend.
 
“Murph”
 
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
 
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.
 
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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