WOD Sat. Apr. 21

April 20th, 2012

Free Introductory Class at 10:00am
No skillwork today. This WOD is a long one. Those new to CrossFit should definitely scale this workout.
Drop dead time for this workout is 70 minutes.


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

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”. The name was changed to “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.