Memorial Day Murph!
Classes are 8am and 9:30am.
BBQ to follow at 11am, food provided by Mr. Shrimp.
$5/head – BYOB
“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.
Free classes all weekend for experienced CrossFitters!
Free Beginners Class, Saturday 11am.
Murph, Monday 5/25 – 8am and 9:30am – BBQ at 11am, $5/person BYOB
Teams of 3:
5 Min – Max Back Squats (135#/95#)
rest 1 minute
5 Min – Max KB Swings (70#/53#)
rest 1 minute
5 Min – Max Burpees Over Bar
rest 1 minute
5 Min – Max Row (Cal)
