Hero WoD - "Murph"
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Complete For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile
- "Murph" is a rite of passage for every CrossFitter. A true test of not only Fitness but mental fortitude.
- 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.
- In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
- Hold the standards. Form is priority as always.
- No Time Cap. Scale As Needed.
- Compare to 11/06/16
Post time and how the WOD was performed rep wise to Beyond The Whiteboard.
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7:15er's pre Murph
And afterward all with a smile!
Don't the 9amer's look excited to run that first mile???
Still smiling!!
Our 10:45 Troop ready to rumble!
Post WoD all smiles!!
Smashing efforts everyone!!
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