Hero WoD - "Murph"

. Complete For Time: . 1.6km Run 100 Pull-Up 200 Push-Up 300 Squat 1.6km Run         Scale Option:  1/4 Murph, 1/2 Murph, 3/4 Murph.      

- - NO time cap! - -

     

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"Murph" is a rite of passage for every CrossFitter. A true test of not only Fitness but mental fortitude.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1 mile/1.6km run.

If you've got a twenty lb/10kg vest or body armor, wear it.

For an extra challenge perform exactly as written.

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      Post time and how the WOD was performed rep wise to comments. Compare to 06/06/15

7:15er's pre Murph

 And afterward all with a smile! Big thanks to Primal Health Products for coming in & sharing some samples for our early birds!

Don't the 9amer's look excited to run that first mile???

Still smiling!!

 

Smashing efforts everyone!!