Wednesday 071024

On Monday, October 22, 2007, Lt. Michael P. Murphy, who joined the elite Navy SEALs after college, was awarded the nation's highest battlefield award, the Medal of Honor, for a valiant attempt to save the lives of comrades that cost him his own. Read the full story in the link below.

http://www.newsday.com/news/local/ny-murphy-medal,0,2605432.story

Workout:
"Murph" In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

It has been reported that this workout was one of Mike's favorites and he'd named it "Body Armor". CrossFit re-named it "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. For those that are new to CrossFit, scale the workout (e.g. run 800M and or 25% - 50% or the required reps).