W.O.D. 5.25.15

Members, Friends and Family are welcome to join CrossFit King of Prussia today at 10:00AM to honor and remember those who died while serving in our Armed Forces.

Aimee will be running the following workout.

For time: 
1 mile Run 
100 Pull-ups 
200 Push-ups 
300 Squats 
1 mile Run

The reps can be partitioned as needed. Wear 20# body armor if you have it. Ladies #10.
You are welcome to complete this as an individual, with a partner, or team of athletes.  Additional scaling options will be provided at class.

This workout is 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.

Community Notes:
There will be FREE babysitting at 10:00AM.

“Press on – nothing can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Perseverance and determination alone are omnipotent.”
 – Calvin Coolidge




Aimee Lyons said...

King 54:49 Rx
Aimee 44:16 Rx
Keith 49:06 Rx

Full Murph:
Ryan A 72:09
Shane 47:03
Samson 47:19
Jenna 59:20
Michal 46:30
Jill A 58:15
Peter W Run + 17 rds (had to leave)
Alex 48:40
Jen S 57:59
Alona 54:19
Pam 45:55

Team Murph:
Alison/Ben/Sarah 29:52
Matt/Anne/Steph/Fayth 26:35
Diane/Marci/Jill/Sydney 24:56
Mike M/Rachel 41:00
Jimmy/Matt 29:22
Izzy/Aubrey/Hailey 28:28
Kevin/Denise/Gillan/Amber 30:05
Tatiana/Alex/Galina 27:39
Heather/Jeroen 43:17
Erika/Dana 36:19

Aimee Lyons said...

cline 68:51