Please double and triple check the workout timings for tomorrow, so as you do NOT show up for the 06:30 class.
To make it easy, there is one class at 10am, one workout and zero time caps! ENJOY!!!
CrossFit Cardiff WoD
"Murph"
For time:
1 mile Run
100 Pull ups
200 Press 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.