Warm Up and Mobility
Happy Memorial Day CFRT!
Movie Clue – Staten Island
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Modifications will available and encouraged
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.
*The above excerpt was copied from CrossFit.com
We will have alternative rep schemes and plans for you guys to choose from. Remember it’s not about the reps you do its the purpose and drive behind them. We Honor all of our Fallen by giving what we have on this day with no self pity and giving our 100%. We don’t push through injury and beyond what we have on that day. Dedication will start around 0800 then our very own Anna McCabe will send off Heat 1 with the National Anthem! Heats will run from 0800-1200 then we will have a BBQ and have enjoy time with our CFRT family!
Compare your scores and thoughts here
Thank you Mike, PJ and Sarah! I appreciate all you do to honor our service members and to build a great community!
Set my goal for this years Murph to watch the documentary and to run -not row- for the WOD. Both goals met and I feel like I gave all I had today. Next year it’s full Murph!
God bless America and God bless those who made the ultimatum sacrifice for our freedom.
RIP to all who gave it all.
So happy to have such a wonderful place and way to honor our fallen heroes and even more grateful for the community to honor them with. RIP Michael Murphy and all of the men and women who have sacrificed everything, including their lives, to keep us safe and free.
Thanks for the sacrifice and the Honor to represent your memory.
This was my first time doing murph, I was so excited to do it, the best way to honor our service member and what a nice community.
Thank you so much Mike, Sarah and PJ you guys are the best!
Rip to all women and men who have sacrificed to keep us safe and free!
God bless America!
For time: 17:25 (1/4-Murph)
400 meter run
25 Pull-ups
50 Push-ups
75 Squats
400 meter run
“1/4 Murph”
For time: 17:25
400 Meter Run
25 Pull-ups
50 Push-ups
75 Squats
400 Meter Run