CrossFit ARMED News & Events

Monday, May 27th

8am only! All other CrossFit and Armed + Fit classes canceled. Hydrate!

Please make sure to wear red, white, blue, stars and/or stripes for Murph.

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

MURPH

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

*With a 20 lb Vest or Body Armor

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. Workout is scale-able for all levels of fitness!!

CrossFit ARMED News & Events

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