HERO WOD: Murph
In place of our usual Saturday partner WOD, we'll be running one heat at 7am to honor Lieutenant Michael Murphy of the United States Navy.
Mike gave his life for our country while on duty in Afghanistan, in 2005. Since then, his story has been shared through the media, a book, and eventually on the big screen, via the film "Lone Survivor".
This workout was one of Mike's favorites, and he'd named it "Body Armor". After his passing in 2005, CrossFit HQ renamed it "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.
There will be several "scaled" options available for athletes of all skill levels. The workout as Rx'd is as follows:
- Start by running 1 mile
- 100 x Pull-Ups
- 200 x Push-Ups
- 300 x Air Squats
- Finish by running another mile
The pull-ups, push-ups, and squats may be partitioned as needed. Weight vests will also be available.