CrossFit Empire South – CrossFit
Tonight we will be performing “Murph” at 5:45pm as a community. Come in and warm up on your own. We
will be running heats.
Metcon (Time)
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Wear a 20/14lb weight vest
*We will have different scaling options availible for tonight.
Class WOD today will be:
800m Run
10 Rounds of Cindy
800m Run
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “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.”
Burn! 12:00pm
AMRAP 25:
800m Run
10 DB Box Step Ups
10 Burpee Over DB
10 DB Snatches
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