Today is a Day that CrossFitters around the World HONOR those who have fallen for our country by completing a HERO WOD “MURPH”. This WOD is not Only Physically tough but Mentally some of you already know. But we do it side by side and push through it together as we are reminded what they do for us everyday!
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.