W.O.D. 5.29.17

 Murph 2017

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 there on it was 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. 
Rx for the full WOD will require the weight vest (10# ladies and 20# gentlemen).

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

(10#/20# vest)

An appropriate scale for this WOD would be

("1/2 Murph"):
800M Run
50 Pull-ups
100 Push-ups
150 Squats
800 Meter Run.

Partner "Murph" is also an option:
Two athletes complete the work together one person working at a time except on the runs. Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway).

Today's Classes:
10AM Murph
10AM OPEN strength
10AM CrossFit Kids Class
10AM FREE babysitting

"The willingness of America's veterans to sacrifice for our country has earned them our lasting gratitude." 
-Jeff Miller 


Stephanie Vincent said...

Brian S 45:25 No vest
JP 37:50 No Vest
Angelo 39:32 No Vest
Rich A 52:52 Rx
Pete W 49:54 Rx
Dana 46:46 no vest
Mark Sp 49:43 RR/no vest
Chris S 54:19 no vest
Alona 50:46 Sn
Pam G 42:05 no vest
Mike Sa 58:09 SN
Cline 61:54 No vest
Jen S 59:32 Bnd/Sn
Edwin 43:50 no vest
John King 55:09 rx
Theresa L 45:21 no vest
Mike Si 53:34 Rx (offsite)

"1/2 Murph"
John M 38:50 Bnd
Steve Z 33:10 Row/RR/Knee
Michael Ro 20:42 Sn
Jackie H 28:18 ROM Push up
Cameron 22:40
Carson 21:56
Erika L 31:02 ROM Push up
Mark C 29:15
Sarah W 27:47 ROM Push
Laura S 25:15 RR/Sn
Katie M 33:24 Bnd/Sn
Becky L 36:06 Bnd/Sn
Shannon F 36:06 Bnd/Sn
Jess A 30:48 Bnd/Sn
Flounder 27:16 Rom
Therese W 38:54 sn/rr
gill 33:54 sn/rr
kat 34:00 Row/rom pull up
jess m :)
Pete D 26:06 Rx

"Partner Murph"
Giulia/Maggie 39:25 RX (1 mile runs)
Rachel/Bryan 38:01 RX (1 mile runs)
Mike C/Kevin B 29:14 Rx
Erik F/John P 31:22
Heleen/Tia 36:00 Sn
Alieen (SN)/Mooney(rx) 27:30
Joe C/Amy C 34:09
Aimee/Jason 26:10rx
Lauren C/Hunter 43:59
Sydney H/Jill H 29:32
Donna/Lindsey 28:06 bnd/sn
grace/Emma 31:35 RR/Sn
Jill A/Justin C 25:44 rx
Ryan A (Sn/Bike)/Ryan S (rx) 45:21
Josh/Keith 36:06 Rx
Danielle (sn)/Dave n (rx)49:12
Fayth/Steph C 36:35 Sc

Think I got everyone's score!! If yours is missing or incomplete/incorrect please post to comments. Happy memorial day everyone!

Mike Si said...

Not quite that fast. lol I was 63:34