Archive for May, 2016
Defranco Limber 11
courtesy of Joe DeFranco
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 20-lb. vest or body armor, wear it.
Today take the time to remember to honor and respect the memory of those fallen brothers and sisters of the armed forces. Because of their sacrifice we continue to enjoy the freedoms we have today.
About 21 Guns
A 21-Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. This WOD honors our Nation’s Warriors, past, present and future. The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military.
21 Gun WOD
21 minute AMRAP:
400 meter run*
21 box jump (24”/20”)
*500 meter row can be substituted for the run