CrossFit Mt Juliet | Murph
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Murph

25 May Murph

CrossFit Mt Juliet – CrossFit

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This WOD was one of Mike’s favorites and he’d named in “Body Armor”. We call in “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.

Warm Up/Mobility

Anterior Compartment Smash

Quad Smash

10 each

Zombie walks

Alt Toe Touches

Arm Swing Hug Lunge

Quad Stretch

Figure 4 Pull

Lateral Leg Swings

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
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.

Partition the pull-ups, push-ups, and squats as needed.

Post Workout Mobility

SInk Mob

Double Plantar Flexion

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