For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*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.

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.

Check out the LIVE coverage of the CrossFit Games Regionals today from 4-6 PM, MST.  LINK HERE.

Memorial Day Murph

We’ll see you at 9AM to honor our fallen heroes.  Remember to bring a potluck breakfast dish to share for afterward. First come first serve on the vests!  Remember to sign-up on MBO!

Here’s the workout.  See below for scaling options.

“Murph”

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Workout Options (including scaled and team options):

As always, we will scale as necessary.  For Sunday, here are your options:
1. As written and with a 20 pound vest (we have 7, first come, first serve).  The 20 pound vest is for male AND female for RX, there is no “women’s weight.”  The vest mimics the weight of body armor and you can’t scale body armor, bad things happen.
2. As written without a weight vest
3. As written but with 1/2 pull-ups, push-ups, and squats (50/100/150)
4. In a team of 2.  Partners run alternating 400s and split the pull-ups/push-ups/squats.  One partner can work at a time.

Reminder – we will be closed on Monday, May 27th.  Enjoy Memorial Day and take a moment to to say thank you.