Monday, May 25, 2015 – Memorial Day

#tbt to July 2014: The last time we did “Murph.”

HOLIDAY SCHEDULE NOTICE: We will have ONE class only at 8:30 a.m. in observance of Memorial Day.

052515 WOD

A. Group warmup

B. Movement prep

C. “Murph”

Partition reps any way; add a weight vest or body armor, if you choose. Scaling options will be available, including Team Murph, where partners will split reps and partition any way.

“Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28, 2005. He was awarded the Congressional Medal of Honor after his death.

The workout was one of Murphy’s favorites, and he’d named it “Body Armor.” It first appeared on CrossFit mainsite Aug. 18, 2005.

>> On-Ramp

“Half Murph”

800-meter run

50 ring rows

100 push-ups

150 air squats

800-meter run

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Michael Murphy’s story inspired “Lone Survivor,” a harrowing, must-see film about sacrifice and brotherhood. Watch this movie if you haven’t already!