1 mile Run
1 mile Run
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.
The full version above is a bit too much for most folks. We’ll explain how to scale for volume and movements at the gym. The average times for this workout range from 45 minutes to just over an hour. Blazing fast times as Rx’d are in the mid to low thirties.
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compare to 5.27.12
Memorial Day Murph
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.”
- To learn more about Lieutenant Michael Murphy check out the his page on the Navy Seals website and his biography on wikipedia.
- To learn more about “Murph Day”, read, “At CrossFit, a Military Regimen With Geek Appeal” from the NY Times. This article was based on their visit to CFSBK and CrossFit NYC last year.
This workout is dedicated to everyone who has sacrificed their lives in the US Armed Forces. Take a moment today to thank someone who has served and reflect on those we’ve lost. If you’d like to donate to a good cause, we recommend the Wounded Warrior Project.
Please be ready to go at the time you signed up for. That means you’ll need to get there early and warm-up on your own. Here is a good MWOD for that if you’re not sure what to do. The gym will provide beer and meat for all who attend. If you can bring a side it would be much appreciated. We’ve also got commemorative T-Shirts in house today. They are first come first serve!
The gym will be open starting at 7:30am today. We’ll start grilling around 11:00am and be done around 3pm… maybe. There are no evening classes today.