Murph

Murph

CrossFit Allegiance – CrossFit

Todays WOD is not about the WOD it is about the hero’s that have served our nation. It’s not just about Murph, it’s about all of our hero’s. Every rep you complete will be for every hero. Whatever you choose to do will be perfect. Keep your heart and mind focused on those who have served and do what you can, whether it is a partner WOD, partitioned not partitioned with a weighted vest or not. Honor the hero, not the WOD.

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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