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”. It became “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.

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.

WOD prep
Prep Movements for WOD

WOD
Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*Partition the pull-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.

*The pull-ups, push-ups and squats equal 20 rounds of Cindy.

Some partition suggestions :
1. 5 pull-ups,10 push-ups,15 squats
2. 5 pull-ups, 5 push-ups,15 squats,5 push-ups
3. 5 pull-ups, 5 push-ups,10 squats,5 push-ups,5 squats

*At the 45 minute mark if you have not finished your pull-ups, push-ups and squat you will head out and finish your 2nd mile   Your score will be your total reps completed and your time when you get back from the mile.

Option 2:
1 mile Run
75 Pull-ups
150 Push-ups
225 Squats
1 mile Run

*The pull-ups, push-ups and squats equal 15 rounds of Cindy.

Option 3:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run

*The pull-ups, push-ups and squats equal 10 rounds of Cindy.

Option 4:
1 mile Run
25 Pull-ups
50 Push-ups
75 Squats
1 mile Run

*The pull-ups, push-ups and squats equal 5 rounds of Cindy.

*Another option today will be to make a team of 2 or 3 and divide the reps and runs however you like.

Post WOD
Easy 400m run then foam roll

CFS Brief:
Bringing Common Sense Back to Health Care talk with Mary A. Medeiros, MD, MPH.
Thursday, June 28th 6:45pm to 7:45pm.
“I can’t even count the number of healthy people I’ve met who are spending ridiculous amounts of money every year for health care coverage they never use.” -MM

Mary A. Medeiros, MD, MPH, practices General Internal Medicine in a cutting-edge model known as Direct Primary Care (DPC) at Thrive Adult Primary Care in Franklin, MA (www.thriveapc.com).  In addition to making personalized and accessible primary care affordable to the everyday person, DPC represents a grassroots movement that promotes bringing price transparency to health care delivery.  In her presentation, Dr. Medeiros will explain how healthy people can deeply reduce costs while enjoying streamlined and attentive physician access.

Memorial Day Weekend Schedule.
Friday, 5/25 – Regular schedule
Saturday, 5/26 –  No 6:30am adult class.  Regular schedule 7:30am on.
Sunday, 5/27 – No 7:30am class.  Regular schedule 8:30am adult and 9:30am adult CrossFit classes.
Memorial Day, 5/28 – 8:00am and 9:30am adullt CrossFit.  Bootcamp members can come to either CrossFit classes.
(No kids classes on 5/28) Cook out and games to follow.  BYOB and protien to barbacue!