Monday 5/27/2013

Happy Memorial Day!  Thank you to all the veterans at CFM and beyond for your service.   We all participate in these CrossFit hero wods for the sole reason of remember their ultimate sacrifice.  As you struggle through the workout keep that sacrifice in mind and use it to pick yourself up and push yourself forward.

*One class kicking off at 9am*

“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. If you’ve got a twenty pound vest or body armor, wear it.