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OUR BLOG

9 Days to Memorial Day Murph!

By Wodify Admin | In WOD | on May 15, 2020

St. Louis – CrossFit WOD

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.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Here we are! 9 days to Memorial day left. If you have been training with us, today is your Full Murph Test, vest if you have it.

If you’ve not been with us, your WOD is Below.

Metcon (Time)

If you have NOT been doing our 10 week to your best Murph training:

WOD for Time:

1/2 Mile Run

10 Rounds of:

10 Pull-ups/Ring Rows

20 Push-ups

30 Squats

1/2 Mile Run

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