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Monday
28
MAY

MURPH

09:00
Crossfit Rua
Event organized by Crossfit Rua

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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 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.

RX
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*with a 20/14 lb vest

MODIFIED
1 Mile Run
10 Rounds
10 Pull Ups (bands if needed)
20 Push Ups
30 Air Squats
1 Mile Run

BEGINNER
1 Mile Run/Jog/Walk
5 Rounds
10 Ring Rows
20 Knee Push Ups
30 Air Squats
1 Mile Run/Jog/Walk

This WOD can be modified even more if needed.

Venue

Crossfit Rua