CrossFit Florian

50 Central St - Norwood, MA 02062

  • Email
  • Facebook
  • Flickr
  • Instagram
  • Twitter
  • Vimeo
  • About Us
    • About Us
    • Who is Florian
    • The Coaches
    • Location
    • Contact Us
  • Programs
    • What is CrossFit
    • CFK Birthday Parties
      • CFKids Waiver
    • Teen / Pre Teen Girls
      • COVID Summer 2020
    • Teen Boys
  • Get Started
    • Step One: Introductory Class
    • Step Two: Joining
    • FAQ
    • Rates
      • Drop ins
  • WOD
  • Diet
    • Nutrition
      • What are Micronutrients
      • What Are Macronutrients
      • What are Proteins
      • What are Carbohydrates
      • What are Fats
    • Fish Oil
  • Class Schedule
    • Class Schedule
    • Feedback Form
  • COVID-19
    • Guidelines
    • Updates

Monday 5.28.18

May 27, 2018 by Beau

Happy Memorial Day

….

..
.

Murph
.
1 Mile
100 Pull ups
200 Push ups
300 Squats
1 Mile
.

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.
.
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.
Post time to comments.

.
L2    Banded Pull ups (50 Ring Rows),  Modified Push ups
L3   Half Murph
T1    Same
T2/T3  Half Murph,  AB Sub,  Modified Push ups,  Airsquats @ or above parallel 
.

.
Today’s Schedule
8a  &  10a  only
.

,

Filed Under: Uncategorized

The Ready State
CrossFit Journal: The Performance-Based Lifestyle Resource

Connect

  • Email
  • Facebook
  • Flickr
  • Instagram
  • Twitter
  • Vimeo
50 Central St, Norwood Ma
(click for map)

Copyright © 2021 CrossFit Florian. All Rights Reserved. Website by Bright Coconut