Tuesday, November 11, 2014

Perdido Bay CrossFit – CrossFit

Veteran’s Day
Today we honor all of our Veterans that have given their time, effort and lives in providing us with freedom we enjoy.

Navy Lieutenant 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.

Scale workout by reducing to 1/2 or 1/4 of original workout.

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

2 x 10 Push-ups, Squats

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.