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“Murph”

27
May

“Murph”

Lowry CrossFit – CrossFit

Memorial Day schedule- Monday 5.28.18
Doors open at 8:00am. “Murph” will promptly begin at 8:30am and 10:00am. All other classes cancelled. The box only has 3 weight vests- first come, first serve.

There will be Partner or scale/mod “Murph” options available.

At noon, the plan is to meet at the Runway 35 pool in Northfield (Stapleton). As far as food and beverages, Plan on bringing what you want to eat and drink (no glass).

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.

Look forward to honoring “Murph” and all who have died serving our great country.

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Calf/Ankle Mob

Group Stretch

1: 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

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