Veteran's Day "Murph" Bids Farewell to Matt Shaw

IMG_8640IMG_8641CrossFit Hero WOD - "Murph"

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 Jan 2012, May 2011, April 2010

MurphTo 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.

Matt and Kim are leaving us for 3 years to live in the Middle East in Doha, Qatar.  Today, Matt wanted to share in effort, sweat, and heart with all of you through one of his favorite workouts.  Matt, we bid you farewell today and wish you the very best in your adventures!  You'll be greatly missed, but we are looking forward to hearing about your adventures through your blog.  We get to keep Kim a couple more months, so no goodbyes for her yet, just hugs!

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Another big deal today was Coach Todd Miller coming in and sharing in the love with his first workout since back surgery! GREAT to see you in here Todd. Todd and Matt kept each other motivated during "Murph". Very cool!

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Welcome to your 1st class with us, Brandon!

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Some really strong faces of determination today!  Love it!  Great to see father and son share the experience as well!

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Welcome also to Dustin and his 1st CF WOD, "Murph"!


If only the floor would drop away, these pushups could go so much easier...

Daily WODLisa RayComment