Operation Red Wings

  

Today, we honor Lt. Michael P. Murphy and all those who paid the ultimate sacrifice during Operation Red Wings on June 28, 2005.

“Murph”

For Time:
 Run 1 Mile
  100 Pull-ups
  200 Push-ups
  300 Squats
 Run 1 Mile

Operations Red Wings

 

Today, we honor Lt. Michael P. Murphy and all those who paid the ultimate sacrifice during Operation Red Wings on June 28, 2005.

“Murph”

For Time:
 Run 1 Mile
  100 Pull-ups
  200 Push-ups
  300 Squats
 Run 1 Mile

Wednesday

Today, we honor Lt. Michael P. Murphy and all those who paid the ultimate sacrifice during Operation Red Wings on June 28, 2005.

“Murph”

For Time:
 Run 1 Mile
  100 Pull-ups
  200 Push-ups
  300 Squats
 Run 1 Mile

FUNday OPEN WOD 23.1

OPEN WOD  23.1

AMRAP in 14min of:

 60cal ROW
 50 Toes-2-Bar
 40 Wallballs 
 30 Cleans
 20 Muscle-UPs

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans 

Masters 55+

♀ 10-lb ball to 9 ft, 65-lb cleans, muscle-ups 

♂ 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

CrossFit Open Workout 23.1 Movement Standards

Tuesday

5 Rounds for TIME of:

 5 Deadlifts
 10 Burpees

♀ 185 lb. ♂ 275 lb.

It begins…

MURPH

 Today, we honor Lt. Michael P. Murphy

“Murph”

For Time:
 Run 1 Mile
  100 Pull-ups

  200 Push-ups
  300 Squats
 Run 1 Mile

Murph is a challenging workout that honors  Michael Murphy. If you saw the movie Lone Survivor, you know all about the Michael Murphy story. Murph first appeared on the crossfit.com site on 8/18/2005. Here is the explanation from CrossFit:

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. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.