Today's Workout: "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. 

What if it rains? You'll get wet. Next, you'll get dry. 

Heats are up on the BIG board at the Park. If you didn't choose a heat in advance, we'll stick you in one between the others. No one will be turned away!

Murph is $10 (or one CrossFit punch from your card.) If you have CrossFit punches, just sign in as normal.