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Published on May 26th, 2016 | by Crossfit Sacrifice

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Memorial Day Hero Week May 2016

The Memorial Day Murph!
Come join us for one of the greatest Hero Wods! We honor Michael Murphy!
WOD times
0530,0630,0830,0930 & Noon.
There will be no evening classes
If your hard core be at the 0530!

“Murph”

100 Pullups

200 Pushups

300 Squats

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.

murph

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.


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