CrossFit Sudbury – 11112016 – Remembrance Day Murph

Hey Friends!

Here is the blurb to go with todays WOD.  Persevere when the workout gets difficult.  If the volume looks like a lot, scale it back a bit, sub out movements, or set a time limit for yourself.  The point is to challenge yourself and to push a little further/longer than you think you can or than you want to.  Have fun, high five some friends, and make sure you take a moment today to think about how amazing the life is that we get to live, and how grateful we are/should be to those who made the ultimate sacrifice to provide that privilege to us.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Michael’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. First posted 18 August 2005.

For time:
1mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1mile Run
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.