Workout of the day

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.

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout. (Taken from the BTWB Blog)

Option 4:

Partitioned “Murph”
1600m Run
20 Rounds of “Cindy”
1600m Run

1 Round of “Cindy”":
3-5 Pull-ups
6-10 Push-ups
9-15 Air Squats

Option 1:

30 Minute AMRAP:
2 Rounds of “Cindy”
400m Run (Or 1200/1000m Echo Bike)

Option 2:

For Time:
1200m Run (Or 2400/2000m Echo Bike)
10 Rounds of “Cindy”
1200m Run

Option 3:
45 Minute AMRAP:
800m Run (Or 2400/2000m Echo Bike)
5 Rounds of “Cindy”

Stimulus

A few different options based on what volume you can recover from. Workout times will range from 30 minutes to 90 minutes. Push-ups will be the limiter for most people, be conservative in your sets right at the start. Feel free to mix up the run and bike if you have not been on many runs this year. The gym will be open from 8:30am until 11:30am, feel free to take as little or as much time as needed (within reason) to complete the workout