Memorial Day Murph

***ATTENTION CFC… WE HAVE LOTS OF WORK TO DO FOR ALL OF OUR HEROES!***

Especially if you missed 21 Guns!

Just a reminder that we will be doing “Murph” tomorrow. WOD times are 5:30A, 6:30A, and 9:30A. We will be closing after the 9:30 class. Please bring your weighted vests if you have them!

“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.

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