WOD 5/25/14


WOD 5/25/14

Open Gym: 8-10am

Memorial Day Murph: 10am

Open Gym: 11:30am – 1pm


1 mile run

100 pullups

200 Pushups

300 Air Squats

1 mile run

*Newbies: Less than 6 months of consistent Crossfit classes , partner up w/someone and split up the reps.










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”. 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.

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.