MURPH
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Cross Fit Hero WOD
Named after Navy Lt Michael Murphy who was killed in Action in Afghanistan On June 28 2005. This workout is completed every memorial day by cross fitters and Navy Seals.
Work out for Time
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
Do this workout while wearing a weighted vest (20lbs) or body armor