In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty.
This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.
1. Warm Up:
KB Front Rack Lunges 2 Sets of 12 + 12 KB Front sq
“Murph” (2016 Games Version)
With a Weight Vest (20/14), for time:
Starts with: 1 Mile Run
60 Air Squats
Finishes with: 1 Mile Run