5/27 Monday

Warm Up 

Bodyweight warm up #5

3x

  1. Pull ups

  2. Push up toe touch

  3. Multi direction lunges (5 reps each direction)

  4. Russian twists 

  5. Bicycles 

  6. Superman

Murph Hero WOD

For time:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

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

  • If you’ve got a 14/20-lb vest or body armor, wear it.

WHAT IS MURPH?

Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

Ray Traitz