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[ISP CrossFit] 5.27.13 Monday
Start Date: 5/27/2013Start Time: 12:00 AM
End Date: 5/27/2013
Entry Description



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 (20 rounds of "Cindy": 5 pull-ups, 10 push-ups, 15 squats).  
  Start and finish with a mile run.  If you've got a twenty pound vest or body armor, wear it.

Do not be discouraged if you can’t do the entire workout (Not many can).  Anyone can do their own version of Murph. The idea is to challenge yourself and do a little more a little faster every year.

Memorial Day Murph
to register and receive a "Memorial Day Murph t-shirt ($35) go to

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Location Information:
Lt. Michael Murphy
Entry Type:
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    Police, Indiana State

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