Open Gym 10-11am, WOD Class 11am-12 noon
Today is Armed Forces Day and to pay honour to the brave servicemen and women who ensure we enjoy our liberties and freedom we will take on the workout ‘Murph’. There will be times during this workout when you will want to give up but remember that they cannot, for them quitting isn’t an option.
We at Reebok CrossFit Cardiff have the greatest respect for those who defend our country and we thank you for your service.
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “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.
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