052614

Murphy-Courage.jpg

Happy Memorial Day!! Thank you to all who have served and are serving!!

This work out is 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.

Holiday Hours : Classes Will Be Held At 9:00 - 10:00 -12:00

Warm: (15 Min)

  • Run 400 M
  • Bootstraps
  • Atlas Stretch
  • Shoulder Mob
  • 30 Sit Ups
  • 5 Rounds of Cindy
    • 5 Pull Ups
    • 10 Push Ups
    • 15 Air Squats

WOD: (1 hour =) )

"Murph"

For time:

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com