Happy Memorial Day Weekend. We will have normal hours today, but only one single workout starting at 9:00am on Monday, 05/27/19.
1 mile run
1 mile run
It is a long-standing Memorial Day Weekend tradition to perform this CrossFit Hero WOD.
We will have several scaling options, including a “Half-Murph”. We will also have an alternate workout for those who wish to perform “Murph” on Monday instead of today.
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., honoring the late Navy LT Michael Murphy
Here is a great article that tells about the who, what and why about Murph.