Monday 5.30.11

Abbreviated schedule: We will start at 12 minutes after the hour on the hour. First heat will go off at 8:12am,  last heat will start at 11:12 am.   Scaling options abound for this workout, so don't fret if the posted workload is not do-able for you.  We'll get you moving.  Show up with a waterbottle and your can-do spirit and you'll be fine. Thank you to the men and women who defend our country with their military service.  American muscle=Freedom=Beautiful.

copied and pasted from CrossFit.com:

"Murph"

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

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.

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