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4-23-11 WOD

Happy Easter!

There will be no lift today!

The Met Con will be Jodie’s Athlete of the Month pick!

Level 3/2


1 mile run

Pull ups x 100

Push ups x 200

Squats x 300

1 mile run

you can partition pull ups, push up, and squats however you like.

Level 1

It will be scaled appropriately on site 🙂


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.


CrossFit Champions – ‘Murph’ from Matt & Pam Munson on Vimeo.