For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
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.
Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.
Do you think you have what it takes to become the biggest loser? MM CrossFit is hosting a Biggest Loser Contest. Not only can you change the way you look and feel but you will have a chance to win these awesome prizes.
Grand Prize—1 Month Free Membership, plus a supplement pack from Controlled Labs
Second Place—MM CrossFit T-shirt and a supplement pack from Controlled Labs
Third Place—MM CrossFit T-shirt
Contest starts June 1st and ends August 31st. Weigh in and measurements have to be done the week before contest start date.
You will be given a notebook to keep track of meals, exercises and your thoughts.
Need help with nutrition? Meal planning? Not a problem! We can help with that. Be sure to watch for recipes being posted on MM CrossFit’s website.
No time to cook? Sheri can help! Set up an appointment with Sheri to discuss meals and pricing.
