saturday

7, 8, 9, and 10 AM Heats

MURPH
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*Wear a 20/14 lb vest if you have one.*

“Murph” is a CrossFit Hero WOD (Workout Of the Day) named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site in August 2005.
Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province in 2005.
In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him, but he finished the call and even signed off, “Thank you.” Then he continued the battle.