WoD: "Murph" (2020 Park Edition)

Complete For Time:

Run 1 Mile

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(Choose from these two versions).

Version A:

100 Bent Over Rows

200 Push-Ups

300 Air Squats

or 

Version B:

200 Push-Ups

300 Air Squats

400 Sit-Ups

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Run 1 Mile

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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 B.ov.Rows/Sit-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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• Melbourne may be in lockdown but fitness is ALWAYS there and always needs work. Let's go!! CrossFit CBD will still be alive & kicking online!!
• Overall goal today is to keep working out.
• Hold the standards. Form is priority as always.
• Scale as needed.
• Work hard. Be humble. Stay safe. Stay happy.

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Post your TIME to your Beyond The Whiteboard account.