CrossFit Hero WOD - "Murph" IMG_0065

For time: 

1 mile Run
   100 Pullups
   200 Pushups
   300 Squats
1 mile Run

Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. If you've got a 20 lb. weight vest, wear it.

Compare to Dec. 2012 Nov. 2012 May 2012 January 2012


To all those who serve our country and fight for our freedoms. 


 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.

Here is Michael Murphy's heroic story.  Honor every hero WOD with your very deepest effort, without complaint, but with thanks for what they died for. 

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Thanks to John Urkuski for telling the Story of Lt. Michael Murphy today at the 4pm class and helping us to remember WHY we do the HERO WOD's.