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CrossFit Hero WOD -"Murph"

For time:
1 mile Run
   100 Pullups
   200 Pushups
   300 Squats
mile Run

Partition the pullups, pushups, and squats as needed. Start and finish with
a mile run. If you’ve got a 20 lb. weight vest, wear it if you can.

Compare to May 2008 .


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

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.


                                    BODY ARMOR



Amanda!  GREAT to have you back!  Nice work on your run times!


  1. Hi Lisa. Tina and I just wanted to say thank you to you and your crew for all of your hospitality this weekend. The cert was excellent and the flagstaff peeps were very helpful and friendly!!! Also please give our thanks to John for the use of his treadmills and the 4 minutes of pain!
    Chris and Tina

  2. Hi Gang,
    Greetings from Germany! Jason and I are doing well. We’ve had the opportunity to go on to the Military Base and do Fran and Angie…I of course opted for the Pregnancy version of Angie (50 of each) – and so did Jason 🙂 He’s just sticking with me – all the way.
    See you all next week! Izzy, per your request, I got some German chocolate to share after a hard workout…

  3. OH ~ Did I request German Chocolate? Thanks for thinking of all of us….I hear it really helps decrease pain after a workout as well as increase intensity for the next.
    It also decreases labor times Sara….so bring a lot back.
    Have fun there….

  4. AMANDA!!! What a day to come back~ nice work!

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