Post 053011

Happy B Day Ben

CrossFit Force Memorial Day WOD

CFF Memorial Day 2011

Memorial Day WOD will be at 9AM. Reminder that 9AM will be our only session of the day. I will see all of you there to share in honoring those heroes and their families for their sacrifice to protect our freedom.

CFF Memorial Day Hero WOD will be Murph.

CFF Memorial Day WOD - MURPH

Run 1 mile
Pull Ups 100
Push 200
Squats 300
Run 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Murph was a Hero, a US Navy Seal and Congressional Medal of Honor recipient.

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.

First posted on CFHQ on 18 August 2005.

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