091025 – Sunday

Saturday’s WOD:

Level 1 CrossFit:


Front Squat


1/2 “Murph”

For time.

800 meter Run

50 pull ups

100 push ups

150 squats

800 meter run

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All Levels CrossFit


Not so much today…



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.

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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.

Lt. Michael Murphy was posthumously awarded the Medal of Honor on October 22 2007 but his favorite WOD takes so long you really need a Saturday to do it…and a Sunday to recover. Every time we do this WOD we just hope we can keep pushing hard enough!