Modified Murph

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.

- 2 Mile run
- 60 Pull-ups
- 50 Push-ups
- 2 Mile run
- 60 Chin-ups
- 50 Parallel bar dips
- For 1 Mile sprint 100 yards/walk 100 yards
Complete with 10 lb weight vest
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