Workout in honor of :

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

In case you’re unfamiliar, “Murph” is a 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, who was killed in action in Afghanistan on June 28th, 2005.

Warm Up:

:15 JJ

:15 ASQ

:15 Reaching Spiderman

:15 Lunge

X4

Plank Series

“Murph”

1 Mile Run

100 Pull Ups

200 Push UPs

300 ASQ

1 Mile Run

-FT-

*w/vest