Saturday WOD – Memorial Day Murph

3..2..1..GO!

3..2..1..GO!

Memorial Day Weekend:
Saturday 9:15am- “Murph”!
Saturday 3pm – WCCF Memorial Day Party – Tess and Erik’s House! 70 Long Plain Rd. Mattapoisett – RAIN OR SHINE!
Sunday – closed!
Monday – 9am and 10am classes only!

WORKOUT OF THE DAY

Hero WOD
“Murph”

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.

Last performed: 5/26/12

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.