We will be starting at 8 AM today, 1-hour earlier than normal.  Please bring lots of water to stay hydrated and body armor or a weight vest if you want to wear one.  We will have some weight vests on hand in 14 and 20 lbs.

Today we honor Murph, the CrossFit community collectively honors this fallen hero every Memorial Day Weekend across the country. We are going to do our part early so that everyone can participate. The workout and story of Lieutenant Michael Murphy are below.

“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.

*As a reminder there will be child care available $4/per child/per hour*