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“MURPH”

28
May

“MURPH”

Lowry CrossFit – CrossFit

MONDAY 5.29.17 MEMORIAL DAY HOURS
“Murph”
8:00am
10:00am
* All other classes cancelled.

View Public Whiteboard

WU: Warm-up (No Measure)

15 Minutes.

Foam Roll

Spiderman Lunge and Reach

Calf/Ankle Mobility

then

3 Rounds:

3 Pull-Ups

6 Push-Ups

9 Air Squats

MC: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
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.

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