Classes are at 9:30 and 10:30 a.m. only. We will cookout at noon. Bring your own meat and drinks. (There will be no CrossFit Kids, Childcare or Foundations.)
Thank you to everyone that purchased a Murph T-shirt or tank top. We raised nearly $1,000, which will be donated to the Gwinnett County chapter of the Disabled American Veterans in memory of PFC Kenneth ‘Aaron’ Kincaid, a Gwinnett County native that died in Iraq in 2006.
This workout is a very challenging workout. Please keep in mind the men and women who have died for our country when you are pushing through this workout. We wouldn’t be doing this WOD today if it wasn’t for them.
If you are unfamiliar with ‘Murph’, here’s a little background info on him. The movie ‘Lone Survivor’ is about Murph and his Navy Seal teammates.
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.
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.
Begineer
Mini Murph (30 minutes or less)
1/2 mile run
25 pull ups/ring rows
50 push ups
75 squats
1/2 mile run
Scaled
Half Murph (30-45 minutes)
1 mile run
50 pull ups
100 push ups
150 squats
1 mile run
Rx
‘Murph’ (45 minutes or more)
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
*Wear a weighted vest if you have one.