Lt. Murphy had a favorite workout he would do to prepare for his deployments. He was an avid CrossFitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor.” After his death, the CrossFit community renamed it. The workout would now be referred to as “Murph.” A very demanding workout had just been given a name, and a soul.

A week from today, May 28th, is Memorial Day. We will be performing the hero workout Murph. Since it is a holiday, we will be holding only one single class that day at 9am. Much like a Saturday morning WOD, we hope to get our members that attend different classes together and have them workout in a single class on this day. This workout will be open for everyone, regardless of experience level. We will have scaled options for those earlier on their CrossFit experiences.

WOD – 5.21.2012

Push Press
3-3-3-1-1-1

3 Rounds:
10 Deadlifts
15 Pushups
400 meter run