Back Squat
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Watch out for this guy, big presses are in his future!

Memorial Day Murph

Memorial Day Murph is this Sunday, May 27th from 9-11.

Join us for a Memorial Day workout to honor our fallen heroes. We will do the workout Murph. Bring a potluck breakfast dish to share for afterward. First come first serve on the vests! The workout starts at 9AM for all!

Sign-up on MBO.

Here’s the workout:

“Murph”

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.

First come, first serve on the vests at the shop.  Everyone will start at 9am.  Team Murph and scaled options will be available.

CrossFit Roots will be closed on Monday, May 28th.  Enjoy Memorial Day and take a moment to to say thank you.