Friday's push

"Murph" by http://www.crossfit.com/

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run

The one mile course is from the road by the pullups bars, down to the gate by the HRP range, and back. Thats the measured 1 mile we did for Murph the last time we did it.

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.

"Murph" is a hero workout. In other words, it was named after an armed forces individual that gave the ultimate sacrifice for his country, and didn't come home.

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.

This workout is meant to be difficult, mind bending, and body sufferring. You have to put your body through this pain to pay homage to a fallen brother. Partitioning means you can break the exercises into mini sets, i.e. 10 pullups, 20 pushups, 30 air squats. You just have to get it all done. Post times and other notes into the comments section as always. Have a great Friday, get some rest this weekend, and make sure you guys eat and rest well.