Work hard play hard today.
Let's kick our asses today to honor those that have served our country and gave ALL.
Please stick around for BBQ, Beer, and Bloody Mary's at 11am. If you can't make the workout come by and meet some of your Bladium peeps.
- For Time
- 1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 mile Run
run mod, 2000/1600m row
RX+ 20lb/14lb vest
Best way to break down the reps:
5 pullups-10 push ups-15 air squats, 20 rounds
4-8-12, 25 rounds. Recommended for weighted vest athletes and those that struggle with push ups.
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said "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."
"Murph" has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US, when the workout is often referred to as "Memorial Day Murph."