On Monday, May 29th (Memorial Day) at 10:00am, Albany CrossFit will be taking the Murph Challenge! Hitting the Murph WOD is a long standing tradition at our gym and we hope that you can join us. After the workout we plan to have a BBQ – please bring a dish or beverage if you can!
“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.
Scaling options will be available the day of the workout.