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CrossFit 031714


CrossFit 031714

Cleveland, Fairview – FVP – CrossFit

There is nothing so bad that it couldn’t be worse.
– Irish Proverb

(From CrossFit HQ)
In memory of Navy Lieutenant Michael P. Murphy, age 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, 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.

Warm-up (No Measure)

6-min AMRAP of:
150-meter Row
10 KBS
5-7 Dislocates
5 Burpees
20 Double-unders

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.