In Honor Of A Hero!

Partner WOD: “Murph”

For time:

  • 1 Mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Squats
  • 1 Mile Run

The Rules:

  • Both partners can be working at the same time to accumulate the prescribed totals
  • The workout must be done in order

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

Also – please stop by the fundraiser “Barbells for Joey” at the Reebok Outlets, The Crossings, Tannersville, PA 9am to 2pm – Saturday Dec 1st!  https://www.facebook.com/#!/events/171816749629154/

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco

Foodee

Random Recipe

thai spiced turkey burgers

Get The Recipe »