MemMurph

On Memorial day CrossFit Newton will be doing the Workout “Murph.”

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.

“Murph”

run 1 mile
100 pull-ups
200 push-ups
300 squats
run 1 mile

You may partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
When I post the WOD on Sunday night I will also put up some scaling options.
Click the link  below to read the full story of LT. Michael Murphy

http://en.wikipedia.org/wiki/Michael_P._Murphy

Todays WOD

Power clean
3-3-3-3-3@75% of your heavy single clean from last week
5 rounds

5 chest to bars
5 pull-ups
15 KBS

Weight choices and modifications:
Chest to bars and pull-ups – pull-ups or jumping pull-ups
KBS – 70/53, 53/35, 45/25, 35/15