CrossFit Hero WOD “MURPH”
- 1-mile run
- 100 pull-ups
- 200 pushups
- 300 squats
- 1-mile run
INDOOR MURPH:
- 1600 Meter Row or 1 Mile Bike
- 100 pull-ups
- 200 pushups
- 300 squats
- 1600 Meter Row or 1 Mile Bike
- Break up the pull ups, push ups, and squats as needed
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on 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.
If you choose to run instead of bike or row, take off your sneakers at the door. There will be a big blanket for sneakers. This will keep us nice and clean for everything inside. It may be smart to have outside sneakers and then change into indoor sneakers after the run.