TEAM MURPH

TEAM MURPH

PSKC CrossFit – 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.

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Metcon

Metcon (Time)

– Mile RUN –

*All 4 teammates run the first mile together. Upon returning to the gym the entire team must complete (in order):

-400 x pullups

-800 x pushups

-1200 x air squats

*only 2 teammates working at a time

– MILE RUN

*Once movements are completed the team then runs the final mile together.

**If you have body armor/weight vest it must be shared among the team.

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