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Monday May 30th: Memorial Day Murph + Social!

By May 11, 2016 No Comments

squareOn Monday, May 30th we’ll be celebrating Memorial Day with a traditional “Murph”.

Level 1 and Level 2 classes will meet at 10am and 11:30am — you may attend at either time regardless of your level. All other classes are cancelled.

We’ll be hosting a “Murph” after-party around the corner at Battery Harris beginning around noon — stop by and hang out with your fellow survivors, and enjoy cider and wings!

RSVP and get event updates on the Facebook event page!

The Workout

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
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 History

“Murph” honors Navy Lieutenant and Medal of Honor recipient Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout is one of CrossFit’s very first hero WODs. It was one of Mike’s favorites and he’d named it “Body Armor”. Learn more about Mike Murphy at en.wikipedia.org/wiki/Michael_P._Murphy

Good Sam

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