Monday, May 31, 2021

WORKOUT OF THE DAY

Warm Up:

CrossFit Warm Up 

15 Calf Raises

10 Ankle Circles

25’ high knees

25’ Butt Kickers

25’ Lunge Wak

25’ Walking Hamstring Stretch

Skill:

“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.”

WOD:

Murph:

For Time:

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 Mile

Reps can be partitioned however you see fit.   Wear a 20 pound vest if appropriate.