Sunday, 1 July 2012

Armed Forces Day - Hero WOD 'Murph'

Armed Forces day - to celebrate this and to honour those who gave their  lives and bodies fighting for our freedoms, we honoured this day at Crossfit Connect with one of the most well known WODs ' Murph'

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005


1 mile Run
100 Pullups
200 Press Ups
300 Squats
1 mile Run

We choose to not partition the  pullups, pressups and squats in the usual 5,10, 15 blocks of 20 rounds and do it  in the section as it reads do all the pullups first then all the pressups then the squats.

Wearing of a 10 kilo vest is optional...I wore one


Time 66:02 minutes

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