WOD Thu. Nov. 22

November 21st, 2012
by:

Happy Thanksgiving!

We will only be open from 9am – 11am today.
No other classes will be held today.
We will be running “Murph” at 8:30am, 9:00am, 9:30am, 10:00am, and 10:30am.
Come in about 30 minutes prior to when you want to run “Murph” in order to properly warm-up.

WOD
All Levels
“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Those that have been doing CrossFit for less than 2 weeks do half these numbers.
Level 2 – Wear a 20# vest.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It is now 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.