“BODY ARMOR” This is the workout Lt. Murphy liked most so his shipmates named it for him, CrossFit was so impressed with the man and his story we made it an institution.
1 Mile Run, 100 x Pull Ups, 200 Push Ups, 300 Squats, 1 Mile Run (Performed with a tactical body armor or 20lb vest)
MOD 1: “Patrol Murph” Not quite up to it. OK we will drop the vest.
MOD 2: “Buddy Murph” try to stay as sprinty as possible and attack as a team 2. Any combat veteran will tell you team work is essential to survival.
MOD 3: “Reservist Murph” Familiar but not yet proficient? Haven’t been here that long, maybe the numbers are a little much? We will scale your individual WOD down so it’s still a challenge but not a drink from the fire hose.
9:00 AM MONDAY PLAN TO STAY AFTER FOR SOME FELLOWSHIP AND COLD TREATS TO RECOVER AS WE CELEBRATE THE LIVES AND ACTIONS OF THOSE WHO FOUGHT AND DIED SERVING THIS NATION!