CrossFit 864
WOD - 4 Person Team Workout:
Murph Tribute with KB swings
1 mile run
200 kettlebell swings
300 pushups
400 squats
1 mile run
Each team member will complete as many reps as possible then the next team member will take over until the total number of required reps are completed for each exercise. We will explain further details on Saturday morning. This will be a great workout! Dont forget to bring your water bottle to keep you hydrated.
This is a Hero Workout for Memorial Weekend.
In memory of Navy SEAL 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.
Less than one month:
4 Person Team Workout:
Same instructions for the workout listed above.
400 meter run/walk
100 box jumps/step up's
100 thrusters with pvc pipe
100 pushups
400 meter run/walk
The LORD will fight for you; you need only to be still.
Exodus 14:14
We look forward to seeing all of you Saturday morning and watching you do things that you thought you couldnt do! You guys are motivating each other to the next level of fitness and it is an honor to watch you do that. Remember that real fitness is earned!
This is your CrossFit!
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