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Friday, May 23, 2014

Memorial Day Weekend and Murph

Hi All!
Just wanted to take a moment to wish everyone a happy and safe Memorial Day Weekend and also to acknowledge what this holiday is all about: remembering the men and women who died while serving our country.

For CrossFitters, Memorial Day is all about "Murph". Murph is a hero WOD in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005 after knowingly exposing himself to enemy fire during an attempt to gain a clear signal to communicate with headquarters after his unit came under fire. Despite his wounds, Murphy returned to his unit’s location after making contact with headquarters and continued to fight until he died. He was awarded the Medal of Honor, the United States military’s highest decoration, for his actions.

Murphy developed a workout that he called the “body armor” workout. This workout was one of Mike’s favorites and it is now referred to as “Murph” in his honor.

"Murph"

1 mile run
then
100 pull ups
200 push ups
300 squats
1 mile run

Partition pull-ups, push-ups, and squats as you see fit. If you want to run it the way Lt. Murphy did then grab a 20 lb vest.

FC is running our official Murph WOD on Monday, May 26 at 10:00am (there will be no other classes held that day). See you there!

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