posted a day early because it’s a big deal!

Workout for Monday May 29th:


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
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.

-From your Fearless Leader-
Hey guys, this is a CrossFit tradition, it must be done today 🙂 Our schedule will be normal, classes at normal times. With that being said, during the classes, the timing of the session must be optimal to get this whole thing done within the hour, and warm-up and stretch and all that. SO, the run will be 800m and 12 Rounds of Cindy is max within regular classes, please. If you want to do the whole thing, or wear our vests, or use your own body armor, or take an excessively long time to finish all the reps, because it’s just what you want to do, I’ll entertain that personally at 2:00pm! We’ll be having a BBQ being served at 3:00 for everyone who can make it, bring a side, we’ll handle meat 🙂 If you want to scale the workout, you can certainly come at 2:00pm as well, no dramas team!