For those who have took part in yesterday’s Memorial Day WOD for Warriors Tribute and will take part in today’s WOD, I would like to say thank you from our staff.
While we should all take time this weekend to be with family and friends, this is also a time to honor those who made the ultimate sacrifice so we would be able to enjoy these good times. I can’t think of a better way to honor them than by pushing ourselves through these workouts that were made in their honor.
Therefore, today’s WOD will be….
WOD:
“Murph”
For Time:
Run 1 mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 mile
There will be a 45 minute cut-off. Scaling options will be posted on the board.
Record time to comments/LogWOD
Video courtesy of USNavyVisualNews
http://www.youtube.com/watch?v=M8AWV3r_cdM&feature=player_embedded
Pic courtesy of CrossFit HQ
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.
Cash Out:
Heel Cord Mash x 2 minutes per side
Banded Lat Stretch x 2 minutes per side
Banded Pec Stretch x 2 minute per side.
CrossFit Team Offutt Tactical Fitness 