6 x 2 @ 70% 1RM
Rest no more than :60 between sets
Complete 8 Tabata rounds (:20 seconds work/:10 seconds rest) of:
Handstand walks (total mats)
Kettlebell thrusters, 55#/35#
30 foot sprint to back pedal (line to line)
Just a reminder that on Memorial Day, Monday May 28th, we'll be hosting Memorial Day Murph! You can head to the website and register right now. The WOD times on Memorial Day will be 9am and 10am so plan on coming in and getting your work done in the morning.
It's important that we keep in mind the sacrifices our soldiers have made for us and our families, not only on Memorial Day, but every day. This event is a great way for us to pay tribute to Lt. Michael Murphy and all the other service members who have given their all for us. While completing this WOD in their memory, we can also raise money for three wonderful charities. We hope to see you there!
June 28th, 2005
Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid CrossFitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor.” After his death, the CrossFit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.