1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
(Last completed 6/6/09)
Partition the pull ups, push ups, and squats as needed. Start and finish with a 1 mile run. If you have a 20lb weight vest or body armor, wear it. Remember - You're doing this WOD to honor a fallen Navy Lieutenant!!
We will be starting the WOD at 9:30am sharp!!
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. (Courtesy of CrossFit.com)
Posts
14 comments:
of course you guys would have this WOD in wutown on the day i was gonna stop by
1st MURPH - 44:25 Rx'd
What a completely humbling experience but one I won't soon forget.
Great to see everyone come together like that. We need more of those Community WODs. Great job today everyone !!!
42:42... first WOD ever @ an official CF box.
Such a good time!!!
First, thank you SO MUCH to Lt. Murphy. This one was for you.
Second, thank you to Mark and Stacey for the UNBELIEVABLE hospitality, and to Nick and Mark for keeping us all going!!!
Lastly, thank you to Doug for encouraging me to come out this morning.
I cannot believe I waited this long to get myself out there with you guys.
See you all at EHT... VERY SOON!!!!!
1st Murph too! 46:09 Rx'd
LOVED IT! What a great day and a great way to remember a hero!
Phenomenal efforts, great energy and a wonderful bunch of people...so glad to be a part of it.
Stacey and Mark, "THANK YOU!!!" for your hospitality. Nick, Mark, Brett and Justin, thanks for pushing us and helping us get through it. Really appreciate you guys getting Dan through his first OTG WOD. I'm surprised he's talking to me after getting him to do that one!
Way to go on the vests guys & girls! Bad A$$!
Thanks to all my "brothers" & "sisters" for cheering me on and being so inspiring!
Enjoy your weekend!
See you for more on Monday!
P.S. Coach...boots, couch and house pants! ;)
What a great experience today to share with the OTG
family and in memory of mike Murphy !
Everyone did an amazing job today ESP those who were brave enough to wear a vest.
Stacey and mark thank you fir opening your home and pool to us all.
Nick Brett Justin thanks for coach photos and pushing us through today.
Dan and jp what a wod to start off with, you guys did great.
Really enjoyedmy first WOD at the W'town box and yo work out with everyone .
Enjoy the rest of the weekend everyone and Leanna enjoy your b-day
Great day & Great People!
Thank you Mark & Stacey for your hospitality! It was so nice to finally meet you Stacey, and your children are so sweet and were so good to Mia : )
As always a big thanks to Nick & Mark for being awesome coaches : )
I'm looking forward to participating in one of these events one day. Steve completely enjoyed being a part of this WOD!
Steve - 40:05
WOW!!!What a day!!!great workout, great friends coming together for a great cause.
Lt. Murphy,SIR, I salute you, for serving our country,and being an inspiration to us all. You will live forever in our hearts and through our "pull ups".
Stacy, Mark & Nick, thank you so much for always making us feel like we truly "Belong"
What a day everyone!!! It was great to see everyone come together for a great cause.
Thank you Nick, Mark and Stacey for the motivation you've given us to get through "Murph" and for always making me feel welcome in your home. It was really nice to see Crossfit members today as a community and I hope to do that again!
Mark, thank you for helping get through the end of "Murph" and running it to the end with me....meant so much!!!
Extraordinary efforts and terrific outcomes by everyone who tackled this Hero WOD!! JP, Dan - well done on your 1st WOD!
Thank you to everyone for coming, participating, helping, enjoying, remembering and contributing!
A huge thank you to Mark and Stacey for throwing a great BBQ and for being fantastic people!
Mark and Stacey, Thank you so much for being such great hosts! Best spread of food ever! I couldn't get enough of that guacamole. Nick, Mark, Brett, Justin and the entire OTG community thank you so much for your encouragement. You kept me going big time. Amazing time all around. JP so glad you came out bro!
WOD w/vest & BDU pants, 61:17 that took tooooooo long. Felt good when it was over.
this was the OTG family is all about, great day.
Can't say enough about the great job that Nick & Mark did on running it. Even though Mark made me throw his wife in the pool, that's just not right Mark.
Stacey the food was very good!
JP & Dan, Murph was your first workout, the rest will be easy. (not really)
What a good time!!!!
mark and stacey, thank you for always being so good to everyone. You are both such great people and are a true demonstration of a perfect family. Thank you for always making everyone else feel like family.
Nick and Mark thanks for always pushing, always driving to make everyone better. we are all better athletes and better people because of you both.
What a good time!!!!
mark and stacey, thank you for always being so good to everyone. You are both such great people and are a true demonstration of a perfect family. Thank you for always making everyone else feel like family.
Nick and Mark thanks for always pushing, always driving to make everyone better. we are all better athletes and better people because of you both.
Rx'd with vest, BDU's and boots. Just a little longer than E. Oh my god, I can't move.
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