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.
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.
UPCOMING EVENTS:
CrossFit BINGO - Begins June 3rd!!
Each year, we roll into summer with a month-long Bingo game. On June 3rd, we will roll the Bingo wheel to determine the WOD and the Bingo game will begin. Here's how it works :)
- THE HOPPER: Each ball in the hopper corresponds to a workout. When a ball is rolled out, it tells us the workout for the next day.
- ROLLING: Whoever wins the workout gets the honor of rolling the Bingo wheel to choose the next day's WOD.
- RE-ROLLING: Winner has the option of re-rolling. If they do not like the 1st workout that comes out of the hopper, they can roll again. Whatever is rolled that time is the WOD. No take backs. (So here is an example.... Puma wins the WOD. He rolls I21-Murph, doesn't want that b/c we just did it, re-rolls and gets B7-Fran. The next day's WOD is Fran.)
- HOW TO WIN: Earn letters by doing the workouts. Do the daily WOD to earn the letter that corresponds to it. When you have all the letters, B-I-N-G-O, you win a Carport CrossFit t-shirt!!
12 comments:
Big Dawgs:
As rx’d
Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Puppies:
For Time:
1/2 mile Run
35 Pull-ups (assisted or beginner pull ups okay)
70 Push-ups
120 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Buttercups:
1/2 mile Run
25 Pull-ups (assisted or beginner pull ups okay)
50 Push-ups
75 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Scaled WOD courtesy of BrandX
It was an absolute honor to finish this WOD this am!! Coming from a military family, I love that CF honors our fallen in this manor!! Congrats everyone & GOD BLESS AMERICA!!!!
Way to go everybody!!! Thanks for all the encouragement and for celebrating a hero. Thanks to Stacey Gordon for helping run everybody in!
Loved being with so many CrossFitters this A.M. and running Murph together. Thanks to our soldiers and fallen heroes, you are THE shining example!!!
What a turn out this morning! WOW! Pictures are on Facebook!
You guys did awesome!!
Awesome job today everyone. So honored to have run Murph for the first time today. RX rounds, jumping pull ups on the rings. 54:14 PR!
54:51. Whew, tired after this morning.
43:28 Rx
I've been working all year towards this. I felt like superwoman today. Thanks to the coaches, Cori, Amber and Drew, and to all the athletes for a wonderful, memorable, memorial day. Time to sit down and get all verklempt... sniff sniff..
Congratulations, Stacey!
Not only did stacey meet the goal she set for herself a year ago - to complete Murph RX - she set the female record! Stacey is at the top of the leaderboard for the ladies on Murph!! What an accomplishment!
Stacey ROCKS!!! Just goes to show what hard work & goal setting can get you! Congrats buddy :-)
Thanks Amber and Oatie. Wow.
Congratulations, Stacey! That is soooooo fantastic! Way to go!!
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