In case you're unfamiliar, “Murph” is classic CrossFit workout known as a Hero WOD. Hero WOD's are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy...
1 mile Run
1 mile Run
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.
This is a Kid Friendly event at all Kids will participate in the their scaled version of "Murph" at 8:30am. From there we will move to the adults completing the workout - you may scale, partner, etc to complete this workout.