Say hello to Murph

Smoov, Lup, & Da Machine oh my!

Skill Builder:
NFT 3 rounds of:
5 DL
5 Hang power snatch
5 OHS
Use pvc,training bar, or regular bar

"Murph" is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y.

The workout was one of Mike's favorites and he'd named it 'Body Armor.' It first appeared on the CrossFit site 18 August 2005.

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

The pull-ups, push-ups, and squats may be partitioned as needed. Start and finish with a mile run. If a twenty pound vest or body armor is available, wear it.

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