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WOD
MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
–FT–
*with 20 lb weight vest[/vc_column_text][/vc_column][vc_column width=”2/3″][vc_column_text el_class=”coaches_notes”]
Coach’s Notes
In case you’re unfamiliar with “Murph” , it is a CrossFit “Hero WOD”. Hero WOD’s honor the men and women that have fallen in the line of duty.
This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.
This workout itself was Michael’s favorite workout to do, which he referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout .
So, every year, CrossFitters around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.[/vc_column_text][/vc_column][/vc_row]