Monday May 27 2019

Today we honor those that have given the ultimate sacrifice in the line of duty. 
The workout today, Murph, is a Hero workout that was written to commemorate Michael Murphy. 

Michael Patrick "Murph" Murphy (7 May 1976 – 28 June 2005) was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

Anyone and everyone is welcome to attend today and put forth some sweat effort to honor those who have fallen. Bring your family or your friends.

It is customary for athletes to pair up with a partner to split up the work or divide the work up as desired  for their first time completing Murph. 

If this workout looks intimidating, bring a friend and partition it up together!

Start Murph anytime between 7am-10:30am. Gym closes at Noon!
Run 1 mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile

-Wear a 20lb vest
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1 hr 15 min 43 seconds
Vested straight through
No vest, straight through. 1.5mi assault bike for run, 100 15# medball sit-ups for pull-ups.
28:48 half Murph - bike 1.5 mi each, 5/10/15
Straight through
55 min ; no vest but running with stroller
No vest, 5-10-15 first time through solo. Then biked 20 miles.
Like 1:08:00 rx
Vest, 15-10-5
49:48 vested
1:00:33 w/vest
Afghanistan PR at 7800’ :) Happy Memorial Day friends.
20# vest with modifications for wrist. (5/10/15) DB pushups for 10 rounds and Sit ups for 10 rounds. Ring Row instead of PU
49:30. At home. No vest. Partitioned
5/10/15. No vest. rowed 2000 for run
1:12.:20 RX
39:41 no vest
2:39 PR. No vest, straight through.
52:24 20# vest, partitioned into 20 rounds
Vested & Straight through
20# vest / Straight through / Sets of 5 for pull-ups and push-ups / Sets of 10 for squats.
67:19 no vest 5/10/15
Partitioned, no vest
20# straight through. See y’all in August 😁
No vest
56 min no vest partitioned
20# Vest, partitioned
Vest unbroken @ CrossFit Manitowoc
No Vest