Memorial Day “Murph” 2013

Thank you to all who have served!  WODs today at 9, 10, and 11am for all CFD regulars, Bootcampers, and friends!

WOD for Monday 052713
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Conditioning:
“Murph”
For Time:
Run 1 mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile

Post Time Comments
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.

[youtube]https://www.youtube.com/watch?v=hEVDNZg33FE[/youtube]