To celebrate my first blog entry I thought I'd give you guys a nice easy one to start the week. This is one of the most well known and well regarded CrossFit workouts, In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

The Film "Lone Survivor" released last year tells his story.

Watch the film tonight and come down tomorrow and do the WOD!

(This work-out will also be in the CrossFit Games this year so you can compare your times to the best of the best!)


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

Lt Michael Patrick Murphy

Partition the pull-ups, push-ups, and squats as needed, e.g

10 Rounds of: 10 Pull-ups, 20 Press-ups 30 Air Squats, or; 20 Rounds of: 5 Pull-ups, 10 Press-ups, 15 Air Squats - Recommended

....whatever you fancy, as long as you're getting the work done.

Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Due to time restrictions you will have 35 minutes to complete the first mile run, pull-ups, press-ups and Air Squats. Then regardless of where you are you will start the final mile run. As always, scaling options will be available!

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