Friday, June 26, 2020

CrossFit Empire South – CrossFit

Tonight we will be performing “Murph” at 5:45pm as a community. Come in and warm up on your own. We
will be running heats.

View Public Whiteboard

Metcon (Time)


1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Wear a 20/14lb weight vest

*We will have different scaling options availible for tonight.

Class WOD today will be:

800m Run

10 Rounds of Cindy

800m Run
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “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.”

Burn! 12:00pm


800m Run

10 DB Box Step Ups

10 Burpee Over DB

10 DB Snatches

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