This Day in History
pick one or do all three today
a minor toll on your body to honor these tough men who went through hell on this day in 2005
-1 mile run
-100 pull ups
-200 push ups
-1 mile run
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.
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.
3 rounds for time:
-800 meter run
-50 back extensions
-50 sit ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
-handstand push ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan 28 June 2005. -courtesy of CrossFit Inc.
Congratulation to Roger and Katie with the birth of their son yesterday! All went well with the extraction of Tristan. He came in at a whoppin’ 22″ and 9.8 lbs.