9/30/14 SURPRISE!!! Work hard, Remember our HEROES and go for a PR!!!

Carly in Colorado!! She misses everyone at CFS!

Carly in Colorado!! She misses everyone at CFS!

Check out those muscles on Andrea!!! Lookin good!

Check out those muscles on Andrea!!! Lookin good!

WARM UP:

Group Work

WOD:

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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.

“MURPH”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

***Athletes may partition the pull-ups/push-ups/squats however they choose. (YOU MAY NOT DO ALL THE PULL-UPS IN A ROW!!)

***Try to locate your time from the last time you did this WOD. Use it as a motivational tool to push yourself a little harder than you think you can go!

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