Mini-Murph - get ready for Memorial Day!!

5 rounds for time of:
400M run
15 pullups
30 pushups
45 squats

Partition the pull-ups, push-ups, and squats as needed. Post time to comments.



"On Monday, May 28, 2012, Carport CrossFit will celebrate Memorial Day and honor our nation's fallen heroes including, in particular, those who have been awarded The Congressional Medal of Honor, by running the Hero WOD known as "The Murph" or "Murphy". The Murph consists of a 1 mile run, 100 pullups, 200 pushups, 300 air squats and another 1 mile run. It is said to have been the favorite workout of U.S.N. Lt. Michael Murphy who, at the age of 29, valiantly and selflessly gave his life for his country and his comrades while engaging enemy combatants in Afghanistan on June 28th, 2005. The pull-ups, pushups, and squats may be partitioned as needed. As Lt. Murphy preferred to do this workout wearing body armor, athletes are encouraged to wear weighted vests as they dare." - Puma

Thank you, David Pugh, for suggesting we do "Memorial Day Murph" again and for all your event ideas. For your forward thinking on this and other promotional events, we are naming you President of Parties. Congratulations!

Compare to 5/30/11.

Free WOD - "MURPH" - 10-11am

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.