Monday 5.25.15

 In W.O.D.
Memorial Day Hours. We will be open for 8 and 9 am hours only.
No CWC today.

This workout is named 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 CrossFit community has since referred to it 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.

We do not do many “Hero” WODs at The Compound.  Most “Hero” WODs in the CrossFit Community have become too grueling, intense, and long to truly compliment a good CrossFit Program.  In fact, if done too often, they can be a detriment to your program (just like trying to do Weightlifting and long distance running training at the same time).  However, Memorial Day is a great day to do a grueling, intense and long WOD.  It is a simple way to feel and share some “pain” with the rest of the community as a homage to those we should be remembering on Memorial Day.  That is a great reason to do a Hero WOD!

Have fun, and remember why we celebrate this day!

Skill: Movement review

WOD: “Murph”
-1 Mile run
-100 Pull Ups
-200 Push Ups
-300 Squats
-1 Mile Run

-OR-

Partner up and complete “Team Murph”!

**Partition the pull ups, push ups, squats as needed. If you got a 20# vest, backpack, etc, wear it. Remember there is no prize for first place today, so if you feel your hands beginning to tear, do something to stop that; jumping pullups, rope or ring pull ups, etc. You are still getting one heck of a workout even with those variations.

*** Team Murph: Both partners complete the 1 mile runs together and only 1 partner works at a time to complete the other movements. Partition the work up as needed.

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