“Murph” For Lance

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IMG_2304Hero WOD – “Murph” – One of Lance’s favorite workouts.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

10256214_10201972860670890_1691572636267952381_nCompare to May 2015, February 2014 – the day of Lance’s death.  Rest easy.

This workout was created 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”.   It is 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.

For CrossFit Flagstaff, this marks the 2-year anniversary of the loss of a dear friend and CrossFit Flagstaff athlete.  Lance, you are deeply missed and our hearts are with you and your family today, in memory.  May our efforts today be worthy of all that you gave us and our country in your sacrifices.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20 lb. vest or body armor, wear it.

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